Tag Archives: work outs

(insert an awesome title here)!

*Have been trying to post this since last night. So yes, I am well aware today is not in fact sunday..

Sunday Funday! 

and 3 work outs later.. yep. That’s right, 3. I left the boys house around 10am and headed to the LA right by his house. I did 45 minutes of cardio 408 calories burned, 27% from fat. I went home, ate, and chit chatted with the mom. I then went to Round Lake for a full body work out, burning 813 calories, 40% from fat. I then went back home ate again, then went for an hour walk with mom and Marley. That I think burned 477 calories. That was a tough one. The minute I walked out there I started cramping up. Mom said we didn’t have to go the entire time but sometimes you just have to push yourself.

I have been working out a lot lately only having to take a few days off when I go up to Wisconsin for July 4th. Staying till sunday all I will be doing is practically eating and fishing lol. I don’t mind but definitely not a few hundred calorie work out… Planning to do a little run in the morning. Wake up run do some lunges squats.. you know a little cardio made fun. Can’t wait for the pictures to be taken. It is so beautiful I don’t think I’ll mind running one bit!

Yes.. that means I hate running.

Eating A LOT of eggs lately..

Eating A LOT of eggs lately..

Just a few things I have been eating..

GRAPENUTS ARE AMAZING. nuff' said.

GRAPENUTS ARE AMAZING. nuff’ said.

Still paying attention to what I am eating. Someone left a comment and asked if I changed my diet when I messed my shiat up… and to be honest if I did I wouldn’t remember enough to explain it. lol.. I just laid off it a bit (work out wise) and massaged the crap out of it. Speaking of which, I need to do more of. I barely stretch and I am ruining my body by not doing so (see below picture). That, or I am going to heavy too quickly. Take this picture I posted on instagram/fb the other day, hoping to get some answers..

photo 2

Do you see that dent in my leg? Apparently it’s from an IT band being too tight. Mostly likely resulting in a pulled/teared muscle. Yep. Lol. I will list the couple of websites that were posted to help explain it. I don’t have it on the other leg and it doesn’t hurt at all. Just.. weird looking. I may of first thought that it was water weight because I had a small indent in the back of my butt a little further down my hamstring. It went away the leaner I got though..

Interesting to say the least..
Last night, I went to the boys and wanted to go to dinner. While he was taking a shower I sat down and wrote my macros out. I was dead on with my carbs, a little lower on the calories but nowhere near the protein amounts. That being said, I knew I wanted a steak :). He threw out Joes Crab Shack and me being a non seafood person, meh but I agreed once I knew they served steaks. So I was excited. However, in the bathroom he was talking with a friend and “made plans” to meet at a pizza place. Now.. I wasn’t upset that he wanted to go with another couple even though I like spending time alone with him, nor was it the pizza place because this was IN FACT one of the pizza joints I am DYING to go.. it was the fact that I knew the majority of shit I’d be eating was carbs. That didn’t make me happy. I NEEDED more protein (I have been counting my macros for the last few days)!! 😦 So of course I practically through a fit because I suck at communication but seriously, don’t mess with me when it comes to food. But honestly, if I wasn’t competing or even thinking about competing I wouldn’t of cared. Could I have just dealt with it and went anyways? probably.. but who am I trying to impress? I don’t NEED to hang out with people (hence why I spend so much time at home) but what I do need to do is appreciate him and do things I sometimes don’t want to do for the sole fact of this relationship.. ugh.. always a work in progress.

MEEEEEEEEEAT!

MEEEEEEEEEAT!

*Sorry babe. I can tell you were some what upset about not hanging out with your friends just to please me. It makes me sad that I feel as selfish as I do. I don’t know. We made a pack tonight that we will work on things and I promise to keep that. But just know I am sorry okay?

So tomorrow gotta be up at 4:15 am to train a client. I will probably stay after my second to do 30 minutes of cardio before I go home. I don’t think I have any more clients till 2 because some of them are going on vacation. That will give me enough time to work out and finish the day around 9. I am leaving Wednesday night after work so getting in as many clients those 3 days as I can. So, I will be extremely tired even more than I normally am. Lucky for me, most of my next few days consist of fishing/ tanning on a boat. Looking forward to it, a little getaway. Hoping to hike this one mountain cliff thing down the street. We always pass it but the last few times we’ve been there to ice fish so obviously I aint doing shit that involves a lot of work outside in the cold. No. thank you. Not for me. Not going to happen. Ice fishing I’m at least sitting in a tent with a heater. I hate the cold. Everything about it :(.

I’ll be taking progress pictures soon (before and after vaca). Way too bloated the last few days so hoping when everything works its way out, I will be happy with what I see. Not saying I’m not. But I will be happy to wake up to my abs again. Working on those suckers too. Normally all I do is planks and I stick with a clean diet. But I want to see them more. Yes get lean but have them defined. Getting stronger though, no doubt. That’s one thing I wanted to talk about but think I should save it for another blog post. It’s in regards to how I want to be viewed by others. Not for the attention, nor would it matter what people had to say because I have heard it all before but it’s something I want people to get out of what I am trying to do.

About a week ago..

About a week ago..

Today 7/1/13

Today 7/1/13

7/1/13

7/1/13

Oh! You would think I should just blab it by now. But I want to put more thought into it unlike I feel like I do with most of these posts. I want this post to be meaningful because its something that gets brought up all the time in my life. How I view myself. A hard question that even right now, I wouldn’t be comfortable answering, but one in which I am working towards each and every day. So stay tuned. Or don’t, whatever ;P

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Weekly Check Up :P

A lot of things are happening and seems to me that the more effort I put in, the greater the outcome. How funny that its common sense, yet until I felt like I hit rock bottom, has it really opened my eyes..

My promotion at work was accepted and it will start July 1st, hopefully making a little more money than I currently am. Considering, I am busting my ass and still living paycheck to paycheck. I know it’s not forever, but damn does each day feel like it. It’s really hard sometimes and recently has been some of the hardest. Even contemplating getting a second job, or leaving training completely till I can keep my head above water. Obviously that isn’t what I want to do but sometimes you have to do what you don’t want to do in order for everything else to fall into place. The last thing I want to do is go spend a couple of months serving and waiting tables but it has crossed my mind more than once. We will see, praying that things work out for the best.

I do have a business proposition that came about a few days ago. Someone willing to invest in what I have to offer. The hard thing? I don’t know what I have to offer.

I get so overwhelmed with things that they end up sitting on the back burner. Out of sight, out of mind. This isn’t and hasn’t been the best approach, yet I can;t seem to calm the anxiety I get from over thinking just about every damn thing. All I know is that I need to seriously put time and effort into focusing on what I want to achieve than just hoping one day I get some lucky break. No one is going to do this for me. I need to get my head out of my ass and put these dreams into sight, into true opportunities. It is right in front of me and I need to hold on for dear life.

Other than the normal life rollercoaster, my work outs/progress have been really taking my mind off everything. Instead of worrying how much money I have left till next paycheck, I am thinking about how much weight I want to progress up too, how sore my muscles are, how good I feel. Stressing my body, not my mind. Have been having super awesome workouts thanks to H @ the gym. Still learning new techniques and the proper form when lifting heavy and using it to my full potential.

6/21/13

6/21/13

It’s amazing to see what the body can achieve by just believing that it can be done. Now I just need to have that mind-set when discussing my future and what it holds. I can do it. Plain and simple. Whatever task is in front of me, I want to concur it. I beat myself up all the time, whether it’s not being able to finish a full set or thinking I have no potential in well, anything. It gets me down no doubt, but I will overcome these obstacles I place on myself. I will achieve greatness one way or another.

Here is a progress picture from this morning. The dude and I went to BWW after a late night fishing session. I caught probably 5 little guys, see:

My first little guy of the evening :) .. and yes hes pooping.

My first little guy of the evening 🙂 .. and yes hes pooping.

..but ended up getting attacked by mosquitos so my pansy ass wanted to wait in the car. He ended up not caring so we left and grabbed a bite to eat. Wasn’t a horrible night, I got upset over something stupid but chose not to talk about it because I need to realize I can handle this shit on my own. It’s like breaking a bad habit. I WILL get there and hopefully it will be another piece glued back towards our trust…

Buffalo Wild Wings FTW!

Buffalo Wild Wings FTW!

I got 2 whole wheat wraps with ranch on the side but also opted for 5 boneless wings in BBQ (they were .60!!!) lol.. I didn’t care either way, I haven’t had a cheat meal in the longest time so there’s my validation. Not to mention the next day I would have a KILLER leg work out, burning over 1200 calories. Yes, 1200!! Still barely doing any cardio. Maybe about an hour a week. Yes, I could do more but I don’t think I will just yet. I know I want to be super lean but I need to figure out my body first. It’s a science and it’s almost too easy that it becomes difficult at times. But its nice when you have other people supporting you and going through the same shit. Makes it feel..less bad.. and painful.. lol. No it doesn’t actually. My body is so sore I can only imagine what tomorrow is going to feel like.

Work out consisted of:
Squats- couple sets of 125 ( I believe.. isn’t the bar 35? 25? fuck. But 2 (45) plates) Leg Press– couple sets of 270
Leg Ext- the chica and I did about 60 for 12 reps. Little did we know that was too little, so we had to do another set or 2 of 120lbs LMAO!
w/ Body weight Lunges– 100 total
I finished with 3 sets of box squats of a little more than 125. I can’t remember though.

Didn’t have enough time, but needed to do a little more hamstring work but almost a good thing I didn’t because my legs (excuse me, ENTIRE BODY) was achey.. AKA GAME OVER!!!!!!!  ughhh ;P

Post Work Out Leftovers

Post Work Out Leftovers

(I also had extra chicken in my car because there wasn’t enough protein in one of those to even be beneficial lol). I also had an additional 40g of carbs via another piece of pita bread and a couple oz of gatorade.

..Though, decided to do a spin class with a couple of my girl clients tomorrow morning. It is such a great work out if you push yourself. You have the potential to burn 800 to over 1000 calories. Not to mention, is a great way to increase your endurance. However, my legs my lanta. Fingers crossed I’ll be able to do it tomorrow 🙂

Still eating quite a bit. Again, hopefully I will put more time into writing my food log down but in a couple of weeks I will be calorie counting so it;ll make it easier to just copy and paste. And yes you heard that right, calorie counting. Now I RARELY do this and practically tell my clients not to (for multiple reasons).. I think it becomes tedious, repetitive at times but more so overwhelming. Other than that, I think if you are consistently working out and eating the right foods, that you shouldn’t worry about how many calories you’re consuming unless 1. you AREN’T eating enough (VERY common), 2. you AREN’T losing weight/inches (the scale should NOT be your idea of a measurement of progress!!!!) 3. competing. Other than that, say NO to diets and start living a healthy lifestyle. If you aren’t being active and don’t care what you eat, weight gain is almost inevitable.. Because in the end, it is about calories in vs calories out. But in no way do I want people to start weighing and measuring food and being meticulous about it because it almost does more harm than good. Yes I will have people disagreeing with me but you also haven’t suffered multiple eating disorders and I am telling you, once you start getting carried away it no longer becomes healthy.

My breakfast for the last 2 days.. Mmmm

My breakfast for the last 2 days.. Mmmm

Here is a WHOLE WHEAT Pita (with only 4 ingredients!!!!!!!!!!!) toasted, with an ALL NATURAL PEANUT BUTTER (only ingredients are Peanuts and salt I believe), mixed with Myofusions Chocolate protein powder. Tasted like nutella (no lie).

Any who.. I am going to relax and watch a movie. I’m going to keep stretching and possibly do a little core work (since I haven’t done anything in about a week smh..).. Other than that, tonight is a well deserved rest night ;P

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Thursday 11/83 (1/17)

Haven’t updated much because well.. there isn’t much to tell. I have been consistent with my work outs and haven’t skipped one yet. I actually haven’t had a rest day (I know, BAD GIRL!) but it’s because I will be in Wisconsin Saturday and Sunday with no gym time, so that will be rest enough. I actually can’t believe how well I  have been doing, considering I am always tired. Like I mentioned before I think its because I can actually see my progress coming along!

Finally broke my schedule up, instead of doing full body-

Monday: Quads
Tuesday: Shoulders
Wednesday: Back
Thursday (Today): Hamstrings/Calves.

I have also been consistent with my cardio. Only 30 minutes till the end of the month. After that, I will up it by 15 minutes. Switching off between the stair master and treadmill (on an incline).

Eating has also been terrific. Haven’t been snacking like last week which is also great. But my meals aren’t getting any special so not much to discuss there..

Will update after my boys and I fishing trip, come monday. Have a good weekend!

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Carbohydrates.

So instead of my rants and raves I’ve decided to actually write something worth reading.. something a lot of people are wondering about.. something a lot of people don’t understand. Carbohydrates.

The reason for this post was because of last nights creep session. I was scrolling thru my instagram feed and saw a post a girl wrote and in the comments she wrote about how she stops eating carbs after 3pm and to stay away from bananas. Now.. let one thing be clear, we are ALL different and so are our bodies. So yes, what may be good for me may not be good for you. With that being said, all I want to do is enlighten one regarding carbohydrates.

A few years ago when I started personal training, I instantly began to research and ask questions. Everything from a training routine to different diets. Obviously Google is one of my best friends, but everything you read on the internet isn’t always entirely true and can be very misleading. However, any information was better than no information. So I took to researching, writing and printing all the information I found that would be useful. At this point I started training for my first bikini contest. I decided to do it on my own with no trainer like they suggest. I figured I had this shit down. Little did I know.. that I knew very little.

The closer I got to the show, the less foods I was “told” to consume. Carrots, for example, became off-limits and I started forming really bad habits. I barely ate carbs and consumed about double the recommended protein for my body weight. I worked out 6 days a week and was up to 90 minutes of cardio everyday. I was moody, tired, and my work outs began slacking. I was always used to forbidding food (I was anorexic at one time, turned into bulimia and then binge eating after my first competition), so categorizing foods as good and bad was nothing new.

It wasn’t until my second contest prep where I sought the help of a new found figure competitor at the gym I was working at. She tried explaining that in order to “grow” I needed these good carbs. Good Carbs? There is such a thing? Yes, yes there is.

Don’t be misled by fad diets that make blanket pronouncements on the dangers of carbohydrates. They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. But some kinds of carbohydrates are far better than others.

Choose the best sources of carbohydrates—whole grains (the less processed, the better), vegetables, fruits and beans—since they promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.  Skip the easily digested refined carbohydrates from refined grains—white bread, white rice, and the like— as well as pastries, sugared sodas, and other highly processed foods, since these may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

Not all carbohydrates are created equal and there is a glycemic index (please google) for that:

The glycemic index, or glycaemic index, (GI) provides a measure of how quickly blood sugar levels (i.e. levels of glucose in the blood) rise after eating a particular type of food. The effects that different foods have on blood sugar levels vary considerably. The glycemic index estimates how much each gram of available carbohydrate (total carbohydrate minus fiber) in a food raises a person’s blood glucose level following consumption of the food, relative to consumption of pure glucose.[1] Glucose has a glycemic index of 100.

Now, I don’t want to confuse anyone. I know it can get that way at times, but I HIGHLY suggest you do your research. Again, what may work for you may not work for another. The reason I really wanted to get this out there is because I was misinformed. I stopped eating carbohydrates altogether. I labeled CARROTS as a BAD food for goodness sakes! You live and learn but I also learned the hard way.

As your primary fuel source, carbohydrates are important to your body. If you hope to perform to your potential during athletic activity, you must adjust your carb intake to match your energy output — too many carbs can lead to fat gain, and too few carbs can leave you sluggish and fatigued. That said, it is important to gradually self-adjust until you find the amount that works best for you and your workout.

So don’t go crazy.. EAT the GOOD carbohydrates. It’s the “bad” ones that you need to stay away from. The ones that are heavily processed and full of sugar. THAT’S what you should be “scared” of. Not bananas because their high in sugar (yes bananas are one of the highest sugar/carb count but they are FULL of nutrients). I would never completely take out a wholesome food from my diet. Instead, I know that eating a banana early in the morning gives me the best chance to be able to use its nutrients instead of being stored as “fat” (sugar IS sugar), or after a workout where my body will utilize it. It is all about understanding foods not giving up on them.

Here is a great article from live strong that I will leave you with:

Some popular diets such as the Atkins diet demonize carbohydrates, claiming that eating carbohydrates leads to weight gain. The Merck manual says carbohydrates are a very important part of a person’s diet because they provide energy to the body. While some carbohydrates are very healthy, others may, in fact, lead to weight gain. It is important to understand the distinction between refined carbohydrates and unrefined carbohydrates.

Refined and Unrefined

The Merck manual explains that refined carbohydrates are highly processed. The fiber and many nutrients in refined carbohydrates have been stripped out. Refined carbohydrates–such as white bread, cake and candy–are essentially empty calories, which may lead to excess weight gain. Unrefined carbohydrates–such as brown rice, fruits and vegetables–contain fiber and many vitamins and minerals. They tend to stabilize blood sugar levels and promote a healthy weight.

Whole Grains

Whole grains include 100 percent whole wheat bread, whole grain barley, brown rice, buckwheat, bulgur, quinoa, oats and corn. The National Institutes of Health recommends that 40 percent to 60 percent of a person’s diet come from carbohydrates, mostly unrefined carbohydrates containing whole grains. Whole grains include all three parts of the grain: the bran, endosperm and germ. Each part has distinct nutritional benefits.

Fruits

Fruits such as bananas, apples and berries are simple carbohydrates in that they are digested fairly quickly by the body. Fruits are unrefined, though, so they contain many important nutrients. Fruits are considered to be a good carbohydrate because they are packed with vitamins and minerals and have fiber to help you feel full.

Legumes

Beans, lentils, dried peas and peanuts are all examples of legumes, which are good carbohydrates according to the Merck manual because they contain protein to help you feel full. They are also full of fiber and rich in vitamins and minerals. The many nutritional benefits and the fact that they are unrefined make legumes a healthy carbohydrate choice.

Bad Carbohydrates

The category of white carbohydrates encompasses many different foods such as white bread, white rice and white pasta. These foods are considered to be bad carbohydrates, which should be limited in a healthy diet. The National Institutes of Health says refined carbohydrates such as white bread and white rice may increase the risk of diabetes and lead to weight gain.

Sugar

Any foods that contain sugar–such as candy, chocolates, cake, muffins and cookies–are refined carbohydrates. These foods are bad carbohydrates that should be limited because they have no nutritional value whatsoever. They provide empty calories, and the National Institutes of Health says empty calories from refined carbohydrates may lead to obesity.

Eat to live, don’t live to eat. Enjoy eating healthy, google recipes, eat wholesome foods and get moving and I promise your life can change. It’s hard at first but is so worth it. Just educate yourself don’t just listen to someone because their in “great shape”. Trust me, starving yourself will make you lose weight but is far from healthy.
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I can feel it getting better :)

It’s Tuesday.. meaning no where near the weekend, and I am okay with that. I feel my best on the weekends though 🙂 No one expects anything from me Friday night thru Sunday so I can’t disappoint.
 
I am one lazy motherfucker.
 && I have yet to workout (see.. point proven).
 
..NOR can I remember the last time I binged or exceeded my daily calorie limit!!!!!! fuck yes!!!!
 
I have been giving myself what I want, and when I do that I almost don’t even want ALL of it (this makes sense because if anyone is familiar with binging.. you eat till you feel sick. Now I don’t even finish these “dirty” foods.. Amazing how the brain works..When I am not allowed to eat something (during contest prep), this is when I want it the most. AND I DON’T GIVE UP TILL I GET IT! and when I get it I want more. I want more that second. I want more the next day. Vicious cycle, yeah?
 
Besides a downward spiral.. my insides start hating me. (TMI) but I spend a lot of time on the toilet the MINUTE I eat something shitty.. learn my lesson any time soon? Possibly…… HOPEfully.
 
So yeah, I actually don’t mind my body right now.. yes it could be better but without working out (and paying attention to what I put into my mouth) has actually done wonders. Again, it makes me FEIGN for the gym lol.
 
I think I am ready to go back today 🙂
 
Oh shoulders. How I miss you..
 
 
I’ll start posting work outs and my food log starting tomorrow.. Just wanted to update this little old blog 😉 lmao.. I really wish I could finally get a comfortable feel for this thing but I cant. I am thinking WAY to hard into writing sometimes.. I am not trying to impress anyone.. though I KNOW CERTAIN PEOPLE ARE READING IT!!! haha.. again.. another work in progress..
 
One thing I want to mention.. From my instagram (maristheshit) I get a lot of traffic from people with questions or comments.. PLEASE feel free to email  me:

Liftlikealadee@gmail.com

With anything that may pop up.. Feedback.. Questions about diet or training.. Anything.
 
..La de da… I made stuffed green peppers last night.. ADD

Stuffed Green Peppers

Ingredients

  • 1 pound ground beef
  • 1/2 cup uncooked long grain white rice
  • 1 cup water
  • 6 green bell peppers
  • 2 (8 ounce) cans tomato sauce
  • 1 tablespoon Worcestershire sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • salt and pepper to taste
  • 1 teaspoon Italian seasoning
 Directions
  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Place the rice and water in a saucepan, and bring to a boil. Reduce heat, cover, and cook 20 minutes. In a skillet over medium heat, cook the beef until evenly browned.
  3. Remove and discard the tops, seeds, and membranes of the bell peppers. Arrange peppers in a baking dish with the hollowed sides facing upward. (Slice the bottoms of the peppers if necessary so that they will stand upright.)
  4. In a bowl, mix the browned beef, cooked rice, 1 can tomato sauce, Worcestershire sauce, garlic powder, onion powder, salt, and pepper. Spoon an equal amount of the mixture into each hollowed pepper. Mix the remaining tomato sauce and Italian seasoning in a bowl, and pour over the stuffed peppers.
  5. Bake 1 hour in the preheated oven, basting with sauce every 15 minutes, until the peppers are tender.

Taken from Allrecipes.com

So I copped this recipe from allrecipes.com.. I think it was the first one that popped up. However I knew the idea behind it.. I just didn’t know the temp times and what not. I didn’t add the Worcestershire Sauce or Italian seasoning but a taco seasoning instead from Whole Foods. I used Ground Beef AND Ground Turkey and forgot (or didnt know to do) the last step… lol.. I think they were talking about the grease from the meat..that I poured out. Hmm.. However.. I have yet to try them.. but I tried the stuffing part and it was AMAZING. Ate 1/2 of the leftovers last night, and saved some to fill a pita pocket (Ezekiel) that I got from Whole Foods last night. Excited.

Sorry about the last picture I didn’t want to take the time to crop it lol. && The last picture was before I put the cheese on it and before it was put into the oven (they actually looked liked shit when they came out haha).. but I am super excited to try them out today 🙂
 
Will update a little more tomorrow hopefully.
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