Monthly Archives: June 2012

8 Truths about Exercise.

Every now and again I actually read my “junk” email. I usually get anywhere from 50-100 emails a day regarding training or something pertaining to health. Most of them I would consider more spam then good reads but SparkPeople really has never let me down. Granted I don’t read ALL of them but when I do, it’s always something interesting and something to think about. So this post I am completely “plagiarizing” and just copy and pasting the entire article. It’s 8 truths about exercise and each one I COMPLETELY agree with, as much as we all don’t want to. Enjoy.

Working out will always feel hard.
Exercise is work. It elevates your heart rate, makes you somewhat breathless, and causes your muscles to burn. It’s tiring—sometimes exhausting. Yes, exercise does get easier with time, but it will never be “easy.” If it were easy, it wouldn’t be exercise. You see, beyond just getting your body moving (which is great but will only get you so far), exercise has to challenge you. You have to work past your comfort zone in order to train your heart, lungs, and muscles to get stronger and fitter. Over time, yes it will become easier to walk at the 3 mph pace you started, but once that becomes easy, it’s time to walk faster, which brings me to another cold, hard truth: You have to work harder as you get fitter. Think of it exercise as a challenge to continuously improve on what you just accomplished.

Not every movement or activity counts as exercise.
Let me preface this one by saying that any body movement is good for you. Whether you’re fidgeting at your desk, walking across the office to talk to a co-worker, taking a single flight of stairs instead of the elevator, or playing Wii tennis—all movement is good, especially when you’re just starting out. But here’s the real truth: Not all movement is “exercise.” The two are very, very different. For any activity to count as true exercise, it has to meet certain parameters, like lasting at least 10 continuous minutes (so those stairs you took or that walk from your car to the store doesn’t count as a workout), it has to elevate your heart rate to an aerobic level (that “hard” feeling I mentioned above), and more. If you count all of these “activities” or body movements you do each day as workouts, then you are only shortchanging yourself—and you could be hurting your weight loss efforts.

One workout may not undo a sedentary lifestyle.
Working out really matters for your health and longevity, but more research these days is telling us that simply exercising—whether 10, 30, or even 60+ minutes a day—may not be enough to offset the effects of an otherwise sedentary lifestyle. Just because you exercise doesn’t mean it’s OK to be a couch potato the other 23 hours of the day. Sitting, driving, working from a computer, sleeping—all of these “inactivities” make up the bulk of many people’s days, and the longer you sit still, the worse the effects can be on your health. I talked a little about “activity” vs. exercise above. This is where those extra non-workout activities DO matter. They may not be true workouts, but they do have benefits. More movement is good—and that is how you achieve the benefits of an active lifestyle.

You’re not burning as many calories as you think.
“Burn up to 800 calories an hour!” How often do you see phrases like that advertised on workout DVDs, group classes, and other fitness products? The truth is, most of these numbers are seriously inflated, and the average person won’t burn a fraction of that claim. This is the case for treadmills, stationary bikes and other cardio machines, too. Those “calorie burn” screens can be off by 30% or more. SparkPeople tries to be a little more conservative with the numbers we use on our Fitness Tracker, but just remember that calculators/trackers are estimates. When it comes to weight loss, you’re better off with a conservative approach to calorie burn. Assume you’re actually burning fewer calories than a tracker or machine says you are. A better way to gauge what you’re really burning is by wearing your own heart rate monitor. While a general fitness tracker would tell me that an hour of Spinning burned some 600+ calories, my HRM (using my gender, weight, and actual heart rate during the workout) showed closer to 400. That’s a big difference that could really affect one’s weight loss.

It won’t allow you to eat whatever you want.
A walk around the block doesn’t earn you a brownie. That yoga class doesn’t mean it’s OK to indulge in an ice cream sundae this weekend. How often do you “reward” yourself for working out by undoing most of your efforts with one or more dietary splurges? Remember, exercise really doesn’t burn as many calories as people assume it does, so a single workout—even a rigorous one—won’t come close to offsetting just ONE big splurge. Yet I know many people who justify their food choices by saying “I worked out today.” If weight loss is your goal, you have to keep these splurges in check; otherwise, you’ll be fighting a losing battle and never really get ahead in the calorie equation.

Exercise alone won’t change your body.
This is probably one of the biggest misconceptions I see. Most people believe that simply by exercising more, harder, or with some “magical” combination (think “muscle confusion”), they’ll get rock hard abs, chiseled arms, and toned legs. WRONG. Exercise will not change your body much at all unless you are also cutting calories. To really change your physique, you have to do both: watch your diet, consumer fewer calories than you burn, and exercise with a combination of cardio and strength training. Same goes for dieting. Cutting calories will result in some weight loss, but your body will not necessarily look more cut or toned if exercise isn’t also part of your plan.

You have to do it forever.
A lot of people don’t like to exercise, but they manage to stick with it in order to lose weight. Once they reach that goal, it becomes easier to slack off and then lose the habit entirely. But whether your goal is to lose weight, look better, improve your health, or just plain feel good, you’re only going to reach—and maintain—that result by continuing to exercise after you reach that goal. The benefits of exercise are quickly lost, too. You actually lose your strength and endurance far faster than it took to build up (unfair, right?). You can lose muscle strength in just a couple weeks off from pumping iron, and cardiovascular endurance? It starts diminishing when you rest just 2 days! This is why it’s important to find a routine that you enjoy and can stick with for the long haul.

Routine is the exercise enemy.
I love routine as much as the next person, but the gym is not the place for it. For the best results, you have to change up your workouts often. This is good because it can help prevent boredom so you’ll stick with it, but also prevent plateaus in your progress. For creatures of habit, or exercisers who lack creativity, it can be a real challenge. There are tons of ways you can mix up your workouts without becoming a gym rat or earning a personal training certification. The important thing is that you do it. Don’t let your workouts become stale, and don’t let your muscles get too conditioned to doing the same old thing for months on end. That’s why lifelong exercisers are always reaching for new goals and trying new things. Not only is it fun, but it challenges their bodies in new ways so they always stay fit—and have fun doing it.

“One workout may not undo a sedentary lifestyle. – Is probably my favorite truth. Did you read that right? My favorite T R U T H. && I am SUPER guilty of this. This is where my patience does NOT exist, but please everyone who is reading this and is struggling, understand that it will take TIME to see changes. The best way I can try and help is to advise you to track your progress. I hated taking pictures because I hated looking at myself, but measuring also works pretty well. I am not a firm believer in the scale because it doesn’t tell you what is muscle what is fat, and muscle weighs more than fat (FYI).. I also will google this picture I saw, where the girl was thinner but weighed more. Hmm.. give me a second.
 
 
 
 
Okay so this isn’t the picture but you get what I am saying. If she didn’t take pictures and only saw the scale change (and saw she was HEAVIER), fuck I’d shit a brick. But this is what I mean. I use to be obsessed with the scale and that did nothing for me. I hope everyone truly reads through these truths and understand you have to WANT to change your lifestyle.. not just eating a salad once a week and thinking life’s unfair.
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Some sort of growth, right?

“When I see these pictures I often find myself thinking, what else have they had to give up in order to attain that physique? What relationships have suffered? What other areas of their life have they not had the opportunity to cultivate? What would that person ever do if circumstances (such as age, illness, some personal tragedy) turned the tide and they couldn’t maintain that image anymore? Would their identity be lost? Would others no longer be impressed by them?”

I recently saw this on someones blog, and holy cow.
I haven’t thought about my life without fitness or a healthy lifestyle till I came across that paragraph and wow was I lost for words.
My life has consisted of years of self abuse. Eating disorder after eating disorder. Diet pill after diet pill. Work out after work out.
This is all I know. I know weight loss. I know self hate. I know unhealthy. I know healthy.
Now.. I don’t know a life without constantly thinking about working out, hating myself, and food as much as I’ve lived this one. lol. Whatever I am doing.. surfing the net, posting fitness tips, pinching extra fat on my things, looking in the mirror, smelling a bomb ass slice of pizza, salivating over pinterest.. literally.. not a day.. not an hour.. not even a min goes by without me thinking about “fitness”.. So what would happen? What would change if I no longer could do the things I do on a day-to-day basis? What if I couldn’t work out?
The only thing I can pinpoint that I know 100% to be true.. is as long as I didn’t put on weight (or get what I feel s my uncomfortable zone) then I would try to make the best out of the situation.. but if the weight starting creeping and I wasn’t able to be active I think would ruin me. The idea of me being fat… FEELING fat hurts my heart. No joke.
Actually writing this out makes me sound selfish. Fuck. Seriously.. lets move on..
SO reading this on Friday guess what I did?
I had one of the best weekends of my life.
It didn’t start off so well but it definitely made me realize that I wouldn’t be lost without my fitness lifestyle.. that’s not something I focus on. It is literally my outward appearance. I NEED to look good (or at least THINK I look good lol). I like seeing collar bones and broad shoulders. I love having an ass but a flat stomach. I want my legs more defined… bigger even. Before I wouldn’t IMAGINE being “thicker” (I fucking hate that word). But in reality this is comfort. Healthy IS happy.
So, since I really don’t want to make this super long I won’t go much into detail (I ramble anyways so feel free to speed read).. I got home friday night knowing I wasn’t going to work out. I wanted to rest so that’s exactly what I planned on doing. I had saved these pre made smores the entire week and really wanted it right then and there. So what did I do? I had it.. Do you see a pattern in my decision-making? lol. So I was talking to my mom and she interrupted and said, should you be eating that? 
Fuck. I literally snapped. This is probably the 3rd or 4th time she’s made a comment like this, however it’s usually when I really shouldn’t be eating it (during contest prep). So I suppose I could understand.. but what the f u c k ? It kind of hurt. I ended up trying to explain how I felt and she got weird and didn’t understand so I walked out and called her a fucking asshole. 
 
1. Yes I was wrong for calling my mother an asshole.
2. This exact question, from her and an ex boyfriend, has started binges. Consider it a “trigger”.
 
We pretty much didn’t talk all night. I think she texted me something but my phone ended up dying. I passed out trying to charge my computer so it could charge my phone.

Saturday Morning..

.. I woke up feeling pretty good. I made breakfast, and cleaned up a bit. I had plans to go to Ribfest with a few friends but it was still pretty early (damn you internal clock). So I ended up putting a blanket outside and trying to tan. About 15 minutes in he calls me and I plan to leave within the hour. Everything pretty much goes as planned. I get to his house and we take the convertible down towards the city. tragic wasn’t that bad but I was stoked to be in the sun tanning with the top down lol, so I could care less. We see a carnival on the side of the highway and I made a comment about exes saying they’d win me a bear but I end up winning it myself. So what did he do? Took a detour parked the car and we didn’t leave the carnival till he won me a bear. Oh and eat a funnel cake too. So we hoped back in the car, got to the fest and pretty much gained weight. We ate fried oreos, ribs, more ribs and more bbq lol. After we walked around a bit, he got a few calls to go to the race track in Joliet. We dipped and ended up staying at the track for at least 5 hours. We drank margaritas and I ate someones french fries.. and popcorn. lol. Blahblahblah we end up driving home but ended up stopping at a friend’s house to drink. And drink I did. 
 
Woke up in a bed on..

Sunday AM..

.. Up early as hell no hangover. Success. 11am his friend calls him to go with him and his gf to breakfast. We drive about 20 minutes to a breakfast place named Ellies (no pictures because phone was dead). I think it would have been a lot better had I known what the ingredients were like. They were fresh but wasn’t expecting it. Like for example I ordered a skillet with green pepper… however they were the huge peppers and not cut down (they were literally the size of a mini twix lol)… but then I took no joke less than 10 bites and I was full. I was just dehydrated like a mother fucker. So I just chugged diet coke and water (bad idea btw). We leave and get dropped off not knowing what are plans were next. I sit in the backyard and put suntan lotion on. He gets a call and we roll over to his friend’s house. Sun tanning and drinking for hours. It was so chill. Literally stopped everything to go to Trader Joes for Mochi balls.. lol…. I think in total we had like 8 boxes.. They were defiantly weird lol. After we bail we go back to his house and sit and chill till I realize that I wanted Cold Stone. So what did we do? We got Cold stone lol. Fuck yeah.
So. that was pretty much straight my weekend. Now.. this wasn’t anything special.. No, I didn’t win the lottery or get a new car. I didn’t work out once and I ate like shit the entire weekend (no I do not recommend this. One or two cheat meals a week. NOT cheat DAYS!) Yes, I wasn’t AS comfortable and no I didn’t really want to walk around in a bikini, but for once I wasn’t constantly thinking about fitness, the gym, working out or fucking protein powder. I was LIVING. As simple as my weekend was, it was unbelievably relaxing. I felt like I took a mini vacation from myself.

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Fuck. It’s finally friday.

Life has been throwing quite a few curve balls at me lately.
..and usually I am one to throw in the towel, call it quits, say I don’t give a fuck, anything but actually roll with the punches.  You know, sit on the pity pot, cry myself to sleep while I ask “why me?”
Lol. “why me?” How ignorant.
Lets take something positive out of a semi bad situation.. I currently have a pending misdemeanor for a speeding ticket I got a few weeks ago. Granted this is going to cost me a chunk of change (lawyer, court fines ext), it has slowly (obviously) given me some patience, that I lack ever so badly. I cruise on the highway going 70 (usually a MINIMUM of 80 mph for this lead foot), sometimes even getting passed by semis but I can’t risk it. Not only that, what am I in a rush for? Life passes by quickly enough as it is.. I don’t need to hurry things along even faster. I think why I feel so “changed” is because I use to ALWAYS be on a schedule (working, eating, lifting), and there simply wasn’t enough hours in the day to please me.
Now, I am taking each little “life’s lessons”, and trying to see the good in all situations. I am such a negative person as it is and clearly it hasn’t been working out for me. I want to love myself, not put myself on a pedestal.
Random thought.. yes I have my little tangents.

The Food Log..

9am 2 slices of Ezekiel Bread w/Jiffy (not natural) <-- :(
12pm Ezekiel Pasta with lean Ground Turkey and natural sauce (only has 6 ingredients).
3pm Chicken and Veggies.
6pm (Pre Work Out)* 1/2c Greek Yogurt w/ 1/4c Steel Cut Oats (w/ 3 strawberries).
9pm (Post Work Out)* Ezekiel Pasta w/ Organic Butter and Ground Turkey.
11pm and later Casein shake.

*Pre Work Out (explanation) from Askmen.com

Pre-exercise meals should be mainly composed of “slow-burning” complex carbs, such as fruits, vegetables, whole-grain bread, rice, pasta, and cereals. Given that they are your body’s main source of energy, 65% to 70% of the total calories of your pre-workout meal should come from carbs. Complex carbs take longer to convert to glucose, which will keep your blood sugar level consistent and prevent you from having an energy crash in the middle of your workout.In addition, 15% of the total calories of your meal should come from protein. Because fat takes longer to digest, and therefore uses more energy than protein and carbs, it should be kept to a minimum immediately before a workout.Avoid simple sugars, such as candy, in the hour before your workout. They can send your blood sugar level shooting down, leading to a severe drop in energy.Another factor in deciding what to eat is the amount of time between your meal and your workout. A big meal of 1,000 to 1,500 calories takes three to four hours to digest and convert into energy, whereas a smaller meal of about 600 calories will take two to three hours. A small snack under 300 calories will only take about an hour.

 
Examples: Oatmeal, Bananas, Trail Mix, Whole Wheat Pasta.

The Work Out

Hamstring and Glute day, yay!
Starting off with Deadlifts (compound exercises should be knocked out first. These are the ones that tax your body the most aka take most energy.. deplete glycogen stores quickly.. This is also another reason why I don’t do much, if any, cardio on leg days).
I usually do 5 sets, 12,12,10,8,8 (reps).
50lbs + bar for 2 sets of 12 reps (or till failure.. if you can knock out another rep GO FOR IT!)
add 20lbs
70lbs for 1 set of 10 reps.
add 10lbs
80lbs for 2 sets of 8 reps.
Not supersetting this with anything.
Will however do 3 sets of calf raises afterwards before I hit lunges.
Calf Raises
3 sets of 45lb (10-12 reps).

LUNGES!!!!

5 Sets of 20 reps (WEIGHTED!!)
I think I might just stick with 20 lb Dumbbells=

100 (40lb) total lunges 🙂
POSSIBLY superset with 30 sec wall sits.

Finish with a lighter Good Morning (kind of like an awkward stiff legged deadlift).
supersetted with planks.
Would like to also complete at LEAST 30 Minutes of light (but elevated- on an incline) cardio on the treadmill.
Sauna if I’m lucky?
 
Post Work Out Meal (explanation) by Askmen.com
As a general rule of thumb, you’ll want to consume about 0.8 grams of carbohydrate per 2.2 pounds of body weight within 30 to 60 minutes after your workout. Any longer and you may miss your “window of opportunity” (the time period in which your muscles will benefit most from nutrition). You’ll also want to take in about one-third or one-half that ratio in protein or about 0.2 to 0.4 grams per 2.2 pounds of body weight.However, it’s not just the amount of these nutrients that’s important — it’s a little bit more complicated than that — which is why AM has decided to rank its top 10 post-workout foods for you to keep handy after you hit the gym.
 
Examples: Hummus on a whole-grain pita. Toasted whole wheat bagel with almond butter. Dried fruits and nuts. Tuna and whole-wheat crackers. Egg white and spinach omelet
Basically this is what I follow. I never knew how important carbs were to someones diet/body. It is almost CRUCIAL. What happens when you go low carb for awhile (or forever lol).. your body begins to think that its starving. “However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.” – Wikipedia.
I know people have a misconception about carbohydrates, but we all need to understand that we can EAT carbohydrates, we just have to eat the right ones (and technically at the right time). Don’t be scared of food. Eat to live not live to eat. Try and stay away from heavily processed carbs (have TONS of hidden sugars) and switch to Whole Wheat. Its a SIMPLE change that has MANY benefits, and I promise the taste isn’t even that noticeable!! ….. ok well if it is, get use to it lol.
This weekend I will be sure to list the certain food products I have known to help in a healthy (organic/whole) lifestyle. Instagram has been a HUGE help in aiding my addiction to sugar and living a happy healthy normal life. I’m all for trying new things now!!!!
So follow me btw..

@Maristheshit

 

Recipe of the day:

Strawberry Frosting Shots
(or strawberry mousse)
  • 1 can full-fat coconut milk (Perhaps you can sub 1 cup soaked, drained cashews or macadamia nuts if allergic to coconut? If anyone tries, please report back!)
  • 2-5 strawberries (more will yield a thinner mousse)
  • 1/4 tsp pure vanilla extract
  • sweetener to taste (stevia or powdered sugar)
  • tiny pinch salt (trust me)
Open the coconut milk, and if it isn’t yet as thick as in the above photo, leave the can (or transfer to a bowl) uncovered in the fridge overnight. (Don’t shake the can before opening.) It should get very, very thick. (If it doesn’t, you’ve gotten a bad can that won’t work for the recipe. I highly recommend Thai Kitchen Organic.) Once thick, transfer just the thick part to a bowl (leave out the watery bit at the bottom of the can, for a thicker mousse) and blend with all other ingredients. Stored uncovered in the fridge, the mixture gets even thicker.
 

 

I have been meaning to make “cool whip” out of coconut milk. I recently bought 2 cans and haven’t even touched them. I think it would be wonderful on pancakes on Saturday or Sunday morning. Mmmm.. Chocolatecoveredkatie.com <== LOVELOVELOVE!
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I don’t know what’s going on here.

I caught a glimpse of a bad angle of myself in the mirror. I stopped in place. Instant sadness took over. Usually that would cause a binge. It didn’t (thank God).. But it sure made me feel like shit. The only thing that kept me on track was repeating to myself that I need patience. This took a month to undo.. I’m not going to wake up one morning lean. Not going to happen. So I just have to understand (which I do) but I have to have faith that I can keep straight. Here I am trying to help others and I am having the hardest time trying to help myself. Even driving  home yesterday, I realized I literally make myself unhappy.. But for what? What am I getting out of feeling like this? No one knows the pain I feel inside but me.. So it’s not pity or sympathy… Do I just like to cry? Feel sorry for myself?

What. The. Fuck?

I’m unhappy. And I’m bringing people down with me and it disgusts me. This is not the Marissa show here and I’m living like it is.

With that being said, I don’t think I can have a relationship anymore. I thought I was ready.
Far from it.

I don’t want to push anyone out of my life but I need to focus on building a healthy relationship with myself and God first. The two things I should be focusing on, seem to be missing from the to do list entirely.

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Tequila Tuesday!

Okay, no tequila for me.. but for the guys at work it is!

on a different note..

I feel like I had a lot to say (and was excited to say it) but now I don’t remember any of it. Maybe because I am going back and forth with some jerk off via my work email. Told me I have “no right to be answering phones” because in the end of it all, we figured out hes asking the wrong company (us) for money. Now that’s my fault how? lol

Any who FINALLY FUCKING SORE!!! Hell fucking yes! Legs last night were KILLER. Literally shaking, then cramping so I couldn’t go as heavy as I’d like on the leg ext. No big deal. Completed 30 min of cardio though 🙂 Oh! I think the next blog or two is going to be about my eating schedule (macros broken down), but also with all the products I use and which companies ext. I find a lot of cool shit on the internet (because I have nothing better to do), and I shop online ALL day.

The Food Log

9am PBJ Quest Bar
12pm Chopped salad with grilled chicken from Portillos
3pm Chicken and Mix Veggies
6pm Hmmm.. I brought Ezekiel pasta with ground turkey burger… but I don’t know how I feel about this being a pre work out meal.. hmmm…
9pm (Post Work out meal) 1 slice of Ezekiel bread, Greek yogurt, and almond butter
12pm Casein Shake

(Had one last night too. I knew I’d be up later then 9pm lol).

The Work Out

BACK ATTACK!!!

Super excited for back today. I wanted to get it as close to Quad day as possible (you use your back in most exercises pertaining to you hamstrings, so I don’t want to be sore when it’s time to lift them!!)

Focusing on form, and engaging the core. KEEP YOUR CORE TIGHT! If you constantly thinking about keeping your belly button towards your spine, your posture will better and your core WILL strengthen.

Lat Pull down
2x12x70lbs
1x10x80lbs
2x8x90lbs

Unilateral Row
4 sets of 10-12 till failure

Lawnmowers

5 sets
Max 15 reps. Up weight as needed.

ABBBBBBSSSSS (Can’t wait for these babies to be back!)

Recipe of the day:

From ChocolateCoveredKatie’s blog (I love her)!

1 Minute Coffee Cake

For the batter:

  • 3 tbsp spelt flour (or white. For gf: a commenter had success with 1 tbsp rice flour and 2 tbsp almond flour.)
  • 1/4 tsp baking powder
  • 1/16 tsp salt
  • 1 stevia packet (or 1/32 tsp pure) or 1 tbsp sugar
  • 1 tablespoon plus 2 tsp water
  • 2 tsp oil or melted margarine or applesauce (I prefer the oil/margarine, but that’s simply because I’m not a fan of fat-free baked goods.)
  • 1/4 tsp pure vanilla extract

For the streusel: (If you like a lot of streusel, feel free to double all ingredients below.)

  • 1/8 tsp cinnamon
  • 1 and 1/4 tsp sucanat or brown sugar
  • 1/4 to 1/2 tsp oil or melted margarine (once again, use applesauce if a fat-free version is desired)
  • tiny, tiny pinch salt
  • 2 pecan halves (or walnut halves)

(If using an oven, preheat to 330 F.) Combine batter dry ingredients and mix well. Add wet and mix until just mixed. In a tiny bowl, combine all streusel ingredients. Fill a greased muffin tin 1/2 way with the batter (or a ramekin or mug, if using the microwave). Sprinkle on two-thirds of the streusel, then spoon the remaining batter on top. Finally, sprinkle on the rest of the streusel. Cook 12-13 minutes in the oven, or around 1 minute in the microwave. (Microwave times may vary.)

Super fucking excited to try this recipe. I won’t make it till this weekend but for all of you lovies, here it is! This is what I NEEDED!!!! I could eat a whole coffee cake from Corner Bakery. Wow. Let’s google it and actually see the nutrition facts:

One slice of Corner Bakery’s Coffee Cake has 770 Calories 310 Calories from fat, a whopping 108 grams of carbs and 61 grams of sugar. Holy Fuck. And to think I wouldn’t. LOL.. Would not think TWICE about going back for seconds or even thirds. No lie there.

Sad huh? I think when I start thinking about things in a “bigger picture” type way, I see it differently. I have seen myself do this lately with money, but lets keep it weight related.  A pound of fat is 3500 calories. If I were to consume roughly 4 and 1/2 pieces of Corner Bakery’s Coffee Cake, that would equal 3500 calories. Now this isn’t taking into consideration other food you MAY consume, or exercise. So if you eat more after those 5 pieces, and decide you don’t want to work out, watch the lbs add on quickly!

..and to think I use to eat 2 or 3 candy bars in A SITTING! Literally a king size twix, maybe a 500 calorie brownie here, an oreo milkshake there. Holy. Fuck. My mom was right. I SHOULD weigh 200+ lbs. Unbelievable. And now I have to “punish” myself to get where I SHOULD be. I shouldn’t look/feel this way. I feel fucking GROSS!

😦 Subject change please!!!!!!

I like nice people. lol. Honestly, niceness goes along way. I just had to take a car over to alignment a few blocks from here. A little miscommunication and technically I was stranded there. I called Mike to come grab me but he wasnt answering. Ron just told me to go. Like kinda yelled then told me to wait then was like GO GO GO .. okay. So I went. He was like.. youre dropping the car right? nope.. I was by myself.. so the owner was like just take my car (knowing my boss he would of been like, I told you to drop it off.”.. but he really didnt. But see? He didnt need to do that. What a geniunely NICE guy. I miss you guys.. where did you all go?

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Every great dream begins with a dreamer.

Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.

This quote is what I needed. I often find myself googling quotes all the time, and when I find one I like it usually hits hard. June 4 2012, is going to be the start of something great.
I woke up feeling great. Did really good last night but enjoyed someones company and over did the calories again. Though I simply don’t care. Today is where its at.
Marley licked my face to get up, however she waited for me to open the covers and her and I spooned for a few extra minutes 🙂 Gosh I effen adore her. Made it to work on time without speeding (go me!), but sat in my car while I stretched before I had to go waste 8 hours of a beautiful day (except I get to use the computer, score! Hence why most of my posts are posted between 9 and 5 lol).. and so it begins..

The Food Log..

8am Dymatize Protein Shake w/ a multi vitamin powder, PB2 and ice.
11am Ezekiel pasta with Turkey Burger and Natural Tomato Sauce.
2pm Chicken Fajitas w/ extra Veggies.
6pm (Pre Work Out) Protein Shake .
9pm (Post Work Out) 2 pieces of Ezekiel Bread, Greek Yogurt, and Almond Butter.
 ^possibly last meal, if not, casein shake would be what I consume before bed (it all depends how long I’m up for)..

The Work Out..

Didn’t do legs last night (shoot me! lol) but I will DEF kill it today. I am literally fucking STOKED! I for some reason have been driving without music lately and when I put it on I instantly think about putting my headphones in and going HAM!!! (I have NEVER used that expression before, hard as a motherfucker sounds so much better lol)..  So I am just going to copy and paste the work out from yesterday. I also think that I will do some LIGHT cardio (and sauna, hopefully preventing any HORRIBLE soreness lol that I know is inevitable).
Hack Squat
5 sets total 12,12,10,8,8
 Supersetted w/

Wall Sits
5 sets total 30-45 seconds each.

 Front Squat
50lb start, rep till failure
 Supersetted w/ 

Single Legged Squat
BW (BODY WEIGHT) 8-10 reps EACH leg

 Leg Ext
85lbs ^

Yes, I am going to start putting my workouts on the right of the page.. lol. like a boss.
..and to leave you with a WONDERFUL recipe from Paleomg.

Sweet Potato Brownies

Ingredients
  • 1 sweet potato
  • 3 eggs, whisked
  • 1/4 cup Gold Label Virgin Coconut Oil, melted
  • 1/3 cup raw honey
  • 1/2 cup Enjoy Life Chocolate Chips
  • 3 tablespoons Coconut Flour
  • 2 tablespoons unsweetened cocoa powder
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • pinch of salt
Instructions
  1. Time to bake that sweet potato. Preheat your oven to 425 degrees, use a fork to puncture holes all around it, then throw in the oven for 25-30 minutes. (I’m sure you could microwave it, but I like the ole fashioned way. I’m just so ole fashioned)
  2. Once your sweet potato is soft and cooked through, peel off the skin and mash it up in a bowl. And turn your oven down to 350 degrees.
  3. Now add your wet ingredients: coconut oil, honey, vanilla, and whisked eggs to the bowl and mix together.
  4. Then add your dry ingredients: coconut flour, cocoa powder, baking powder, cinnamon, salt and chocolate chips.
  5. Mix well to incorporate all that goodness.
  6. Pour into an 8×8 glass baking dish
  7. Bake for 30-35 minutes.
  8. Let rest to cool a bit.
  9. Eat those b*tches. Try not to eat them all in one sitting. Like what may have happened in my kitchen….oops.

http://paleomg.com/sweet-potato-brownies/

Goals for the week:
  • Make it the full week. Cheat Free.
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Tomorrow you said yesterday.

730am Sunday Morning..


Had thoughts about not caring about what I eat today (I am currently on a two week “binge”). I think the reason for this is because I normally start on Mondays, the beginning of the week. Or on an even numbered day. Yes. I had bad OCD when I was in the midst of my eating disordered days. I was an even girl. Volume on the TV was the worst :/ Oh, that and counting my steps. Probably why I ALWAYS look down.. I don’t know nor do I care to go in depth because I am over it 🙂
 
Off topic once again (my ADD lol) I don’t want to. I want to feel sexy again.
 
Now listen, I’m not fat, and I haven’t gained THAT much weight back from a few weeks ago..BUT I am in the uncomfortable stage..which I think I should set limits to (WHICH IS NOT GOOD I MIGHT ADD!). I don’t know my weight and I don’t think I would weigh myself till I KNEW the number would be acceptable..(yes I am starting to sound like I use too)..but honestly bare with me. Before back when I binged, I ate so much and was so uncomfortable bloated that I honestly thought the only thing I could do was puke it up. But I would ALWAYS stop myself. I thought that if I started back with my old tendencies that it would be like when I quit smoking cigs, one day I ONLY HAD A DRAG and I bought a pack the next day (thanks Meredith you asshole!)..but thats what I thought. I thought if I stuck my fingers down my throat that I would fall back to my bulimic days. Which I think I am still suffering from..my acid reflux has never been the same, but the biggest thing is the enamel on my teeth.It is literally stripped (I wouldn’t be surprised if one day I was told I had gum cancer..because I could press on my gums and they’d bleed).
 
Alright I am getting off topic ONCE again. Today is going to be prep day. My sister is leaving for her dads today so I can finally get all organized again. My meals will for the most part be all cooked. Well see how much I even got on my last Whole Foods trip. I am so broke right now it is actually getting a little scary. After the competition, then this damnlawyer shit..it’s all my fault but it sucks. I am literally working for free right now. Fuck anyways.. My personal life is affecting my overall fitness goals and that sucks. I am trying to separate the two, and after my court date I think I am going to definitely make the right changes in order to do so.

The Food Log

8am 1/2 cup greek yogurt with 1 tbs almond butter on a piece of ezekiel bread.
11am PB and J Quest Bar.
2pm- Any protein veggie mix (could have a carb if I'd like).
530pm- Protein and veggie mix.
9pm- Caesin Shake .
Yes I know I posted this and its not the end of the day but it’s sunday and I can control what meals I have and when. This will be my food log for the day. I just wanted to send out the blog before noon, hopefully get more followers asking questions :):)

The Workout

Hack Squat
5 sets total 12,12,10,8,8
Supersetted with
Wall Sits
5 sets total 30-45 seconds each.
Front Squat
50lb start, rep till failure
Superset w/Single Legged Squat
BW 8-10 reps EACH leg
Leg Ext
85lbs ^
 


Staying positive for the next few days to come. Will take it day by day, but I know I'll get there.
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Pointless late night post.

So it’s 10:42pm on Saturday night. I don’t remember (nor have I put much work into finding out) what time I fell asleep at…. but it sure as hell wasn’t just a catnap like I told him. Yes I will refer to him as him as if you know who he is. Just go along with it. Names have to be withheld. Too many creeps.
 
So yeah. I was going to get chipotle but I am so glad I passed out. I can only imagine how bloated I would of felt. Dude. I jiggle again. I am probably 3 solid months worth of training. LOL.. yes I just measured my weight loss by how quickly it can be lost. Ugh. This time a scale may be needed. That and I will need to start writing my shit down. When it all comes down to it yes weight loss is a science. Pretty much, calories in vs calories out. That is the EASIEST (quickest, simplest ext ext) way of explaining HOW TO LOSE WEIGHT. If you know and understand that.. like Albert Einstein once said..

aka

Burn more calories (via exercise/movement) then you consume (ingest = eat).
..& I think writing it all down and literally calculating all my macronutrients, will be fool proof. 😉
 
I have always been really weird with my work outs though. For the most part I am pretty much on with my reps and sets when I write them down in the work out part of the blog. However there are some times when I do do more one set or I may do 2 less the next set. But let it be known that I 85-90% always go to FAILURE. I try and push myself, and to continous go till my comfort zone. Yes this may not be correct in any way shape or form but I have been pushed to anxiety attacks over rep numbers, not being able to get a higher weight then last week, even looking in the mirror has sent me home. Even worse? I have cried at the incline leg press before.. lol. Fucked up.
 
Anyways I didn’t mean to get into that.. but I just remembered the common questions I have been recently asked.
Lets move on to the real reason I even wanted to randomly start blogging at 11 at night.
I hate myself right now. Yes hate is a strong word and I don’t feel like pressing the delete button or moving my mouse and rewriting the sentence (so yes I will just continue to write even more lol therefore taking up more time when I really could of just rewrote the sentence and now I can’t stop writing).. haha.. I am jiggling literally as the laptop rests upon my legs (think laying in bed, lap top on quads on a 45 degree angle) gosh Im retarded. okay but literally i am jiggling. and before when I was downstairs I realized how soft I am lol. FUCK.
 
Listen I have NOT been at the gym in about 2 weeks. Not to mention I have not given A FUCK what has gone in my mouth recently…………. lol
 
but really its sad. I am so uncomfortable these days and TODAY I got my period = (besides TMI) MAJOR BLOAT + MAJOR MENS. PAINS = 😦
 
Everything sucks. I haven’t started this month off right but I promise as you are reading this, whoever and ALL who you are, I  promise tomorrow will be different. I suppose not for anyone else but myself but I want to be held accountable. Him and I set a short term goal of 4 weeks (so until July 4) to do a few things differently for ourselves and I really want to hold true to that. I really think we can ALL do what we put our minds too..but I think sometimes people don’t always see the long term goal or reward and just give up for the “time being”.. but overall you will change things about you that you want to change when your ready. No one should be faulted for that. Its been 6 months since I quit smoking cigarettes and that was a personal choice. I should have even weeks ago but I secretly liked to smoke :/
Honeslty I don’t even feel that much different, or even the added benefits lol but I think I soley based my choice to quit that it simply wasn’t healthy. And deep down thats a huge personal goal of mine. I know a lot of things I still do aren’t, but I want to change that. So, be the change you wish to see in the world, right?
Easier said then done.
 
Maybe..:)
 
I’m excited for tomorrows blog btw.
 
Food prep and my first (of many) leg work outs back from my “fat staycation”. I am going to be so fucking sore this week its going to suck. And now after all that zombie bullshit I am a little weary on taking my salt bathes after work outs. Fuck that shit. UNREAL.
 
I cannot stay focused for the life of me.
Yeah.. I don’t know if this blog had a point or not.
So hopefully I already made one because I just got tired again…
 

..So goodnight ❤

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