AWESOME HIIT Night!!!

Last night, I worked out with my cousin. We did abs and 30 minutes of HIIT (High Intensity Interval Training) Man o man, that was a great workout. Not only was my weight down by 2lbs this morning (even AFTER eating a large meal last night) I slept like a baby. Just not sleeping enough, because I was up late again last night wrapping up freelance work. But still, I just can't get over how great I felt after my workout. I think I need to step up my HIIT nights more often. I'm tired today only because I didn't get enough sleep, but otherwise I feel great. My diet is in check, I don't have overly zealous plans for cooking anything extravagent tonight, and I feel like life is just..well...manageable. Isn't that strange? I must be *buffing. I really do feel on top of eveything. I've been working out a lot harder than normal this past week and I can feel it. I took my measurements last night, and I was bummed to see that I've actually increased in size in comparison to the last time I took them. (July 09) So its been some time. But even though the scale is stagnant and the measurements are roughly the same give or take an 1" to 1 1/2" I "feel" lighter. I can't explain it. I keep pulling up my jeans even though hubby thinks I'm just being funny. I feel like they're falling down. And these are new jeans! I think I'll try on my old trusty Abercrombie jeans tonight. Those are the most telling ones. If I can't zip them up, then it's really all in my head :)

*Buffing refers to the 1st half of hormonal cycle. Days 5-19 (need to double check the actual days), Boosting is the second half of the cycle.

Here's what we did last night:

Abs (we did our own individual workouts)

full situps
0 x 25
0 x 25
0 x 25

Oblique crunches (each side)
0 x 25
0 x 25
0 x 25

Roman Chair leg lifts
0 x 25
0 x 25
0 x 25

HIIT - Treadmill 10:30
Highs: 8.3-8.5
Lows: 6.0

HIIT Stairmaster 10:00
Highs: ?
Lows: ? - this was one of the older machines

HIIT Stairmaster 10:00
Highs: 7-8
Lows: 7 - this is the newer big stair model.

After my workout, I wasn't really that hungry. I never am actually, I just know I'll get hungry hours later so I forced myself to eat something healthy. It's funny how when you're not that hungry you seem to make better choices. I definitely think if I wait too long to eat, I eat hastily and messy. So planning is definitely key to my success in eating better. Tonight, is weight training. Can't wait! Read More!

Over-Indulging, sore and tired...Monday's Workout

I'm not sure I could squeeze anymore complaints into that title if I tired. So there...In reality, I had a great workout last night, but find myself inundated with stress today. It's raining outside, which is nice for a change, its raining a lot actually. I have some ugly little leaks in my roof, and I swear that my dog just flipped me off because he can't go outside...What's a girl to do? Eat chocolate of course. LOL! Not to mention that I have work coming out of my ears. Hmm, lets see, there has to be SOMETHING good about today. Oh yeah! I know, I bought chicken curry over the weekend so no cookin' for me tonight! Still, there's gotta be sumthin else....Oh wait, I know...God is watering my plants. Thank the LORD, they were dying a painfully dry death because of my inability to remember to turn the hose on and water them.

So, back to the wonderful world of fitness and nutrition (I'm bound to snap out of this funk eventually) I delightfully bring you....TADAH!!!~The Workout~ ...(here's where you applaud me) Here's what my old bones cranked out last night.

Warmup Elliptical cross trainer 10 minutes

Giant Set #1

DB Squats
20lbs x 8
25lbs x 8
30lbs x 8
35lbs x 8

Stiff Legged Deadlifts
20lbs x 8
25lbs x 8
30lbs x 8
35lbs x 8

One Arm DB Rows
20lbs x 8
25lbs x 8
30lbs x 8
35lbs x 8

Push Ups - YEHAW, been a long time since I've done these!!!!
0 x 10
0 x 10
0 x 10
0 x 10

Giant Set #2

DB Shoulder Press
15lbs x 8
17.5lbs x 8
20lbs x 8
22.5lbs x 8

Standing Calf Raises
20lbs x 15
0 x 15
0 x 15
0 x 15

DB Curls
12.5lbs x 10
15lbs x 10
17.5lbs x 10
17.5lbs x 10

Overhead Tricep Ext.
25lbs x 8
30lbs x 8
35lbs x 8
40lbs x 8

20 min. HIIT on the Stairmaster
highs: 8
lows: 6ish

It was a great workout overall, but I just took too long I think. I had to come home and keep working last night. So I didn't get to bed until waaaay too late. I think that's going to be my goal moving forward...At least until after tonight. Is to start getting 8 solid hours of sleep. I think my tiredness might be contributing to my overeating. Because I'm in buffing mode and my weight hasn't moved an inch. Read More!

Happy Birthday To Me....Great Friday workout

Today has been a great day. For several reasons actually, because 1. it was the day God blessed my parents with my life 34 years ago :) and 2. because I had a ROCK'N workout tonight. It was actually really nice going to the gym and hearing a warm "Happy Birthday" from the counter :) That and all the love and sweet well wishes that had my facebook page blowing up. It was soo sweet. Hubby got me some nice flowers and cards, all around. (He's taking me wine tasting tomorrow!!) We wrapped up tonight with dinner with my parents. Which is really special to me, because my mom is such a fantastic cook. She knows all my favorites! She's from Italy, how can her cooking be anything less than stellar? It was a lot of work in the end, but I know she did it with so much love and care, that I could taste it in every bite. Yummm!! Except for....it was my first day of buffing and of course my diet went out the window (for dinner at least) I'm finding that having carbs + protein an hour and a half before my workout really makes a HUGE difference!! So here's what I did tonight, it was awesome.

10 minute warm up on the elliptical

Dumbbell Squats

15lbs x 15

17.5lbs x 15

20lbs x 15

Calf Raises

60lbs x 10

17.5lbs x 10 - decided to switch to dumbbells instead of the machine

20lbs x 10

Stationary Lunges

15lbs x 10

17.5lbs x 10

20lbs x 10

Deadlifts

15lbs x 15

17.5lbs x 15

20lbs x 15

Crunches (decline)

o x 15

0 x 15

0 x 15

Standing Leg Lifts

15lbs x 15

17.5lbs x 15

20lbs x 15

Glute Master (butt machine)

50lbs x 15

60lbs x 15

70lbs x 15

Roman Chair Leg Lifts

0 x 15

0 x 15

0 x 15

20 minutes HIIT on the stairmaster - this was SUPER hard after hitting my legs with such intensity.

Today was the first day I'm trying the Buffmother workout, but I decided to do it with weights, even though it advises against it for beginners. I don't really see myself as a beginner anymore. The lighter weights really gave me a chance to pay close attention to my form. And also the constant movement via the circuit really kept my heart rate up. I was pouring sweat by the time I left the gym. It was a great workout. I also put in a little extra because I knew I'd be eating birthday cake tonight. (not a lot) just enough to make me feel like I wasn't depriving myself of something I really enjoy. I was really mindful during dinner tonight too, trying to make sure that most of my plate was covered in greens and had substantial protein. Maybe too much. But it was my birthday...that's my excuse. :)

Read More!

Wednesday's Workout + Thank you's

Last night...was...UH-MAZ-ING! I can't say that I've ever worked my tush off that hard before. Honestly, after joining buffmother.com I've been breaking so many personal records, it's off the charts! Thank you so much to the wonderful ladies of The Rally Room, for all your love and support. The kindness you've showcased is unparallel. I thank you for that. I had a really tough day yesterday, emotionally, and have been really out of it. I won't get into my deplorable eating details for yesterday, well, because today is a new day. I have hope for what's to come. There are things in life sometimes, that we just need to deal with. That's my frame of mind today, I am taking everything head on, becaues quite frankly, I'm a little tired of cowering in fear, and letting my dysfunctional habits and worries get the better of me, and waste all my workout and nutrition efforts. A friend of mine today mentioned her heart was broken. (for really horrible reasons actually) and I don't know what that did to me. It sort of infused me with this protective instinct to really be better, to do better, and to just be there for them. I guess you can say it snapped me out of my funk...This on top of my boundless energy last night has made me giddy and excited for the strength I'm starting to see that I have. Even as I laid in bed last night, I kept thinking..."holy cow..I didn't know I was that strong." Hubby of course tells me I sell myself short. And ya know..he's right.

Here's what I did last night...

10 min. HIIT on the treadmill. (highs 8.3mph /lows 6.0mph)

Leg Press
90lbs x 8
110lbs x 8
130lbs x 8
140lbs x 8 - personal record!

Overhead Tricep Extensions
25lbs x 8
30lbs x 8
35lbs x 8
40lbs x 8 - personal record!

Lateral Pulldowns
60lbs x 8
70lbs x 8
80lbs x 8
90lbs x 6 - personal record!

Calf Raises
60lbs x 8
80lbs x 8
100lbs x 8
120lbs x 8 - personal record!

Lateral Shoulder Raises
10lbs x 8
12lbs x 8
15lbs x 8
15lbs x 8

Dumbell Curls
12lbs x 8
15lbs x 8
17.5lbs x 8
20lbs x 8

Outer Thigh Raises
12lbs x 15
15lbs x 15
17.5lbs x 15
20lbs x 15 - personal record!

Leg Extensions
90lbs x 8
95lbs x 8
100lbs x 8
105lbs x 8

Lying Leg Curls
45lbs x 8
50lbs x 8
55lbs x 8
60lbs x 6 - personal record!

Abs
(4 sets of 25 each)
25 crunches
25 oblques - each side
25 lying leg lifts

Bike 10 min. random hills

I tell you, if I keep this up, I am going to wow the socks off of everyone soon! I hope this is just a preview of what the next two weeks are going to look like! Tonight...the agenda calls for HIIT. I can't wait!!! Read More!

Oh My Abs!!!

Wow, I did HIIT last night this = high intensity interval training. Did this for the first time in a verrrrry long time. Wow, I forgot how hard it was! Here's what I did...

treadmill run started off at 6mph - this was my low, did this for 2 minutes at a time.

8.3-8.5mph - this was my high, did this for 1 minute at a time.

I did these intervals for a total of 7 times. I stopped at the 11 min. mark to make a quick trip to the girls room, then got back on for another 9 min. It's a good thing I didn't go over 20 min. because those stupid cramps started coming back, and I'm kinda cheating on my doctor here. I have my x-ray tomorrow, and haven't really been given any clearance yet. Actually, I probably shouldn't be working out this week at all, but I can't go for a WHOLE week without working out! It's such a part of my routine now, that I can't imagine NOT doing it! In fact, I really look forward to that release a the end of the day. The only real issue I'm having is falling asleep since I workout in the evenings..Does anyone else have the problem, and if so, how do you cope with it? Read More!

Monday Night Workout - Strength Tranining

Here's what I did last night.

Warmup 10 min. on the bike

Bench Press
40lbs x 8
50lbs x 8
60lbs x 8
60lbs x 8

Squats (with full weighted rack)
40lbs x 8
60lbs x 8
70lbs x 8
80lbs x 8

Bent Over Row
40lbs x 6
50lbs x 6
60lbs x 6
60lbs x 6

Shoulder Press
17.5lbs x 8
20lbs x 6
22.5lbs x 6
22.5lbs x 6

Deadlifts
50lbs x 6
60lbs x 6
70lbs x 6
80lbs x 6

Tricep Dips (body weight only)
0 x 15
0 x 15
0 x 15

Abs
V-Ups
0 x 25
0 x 25
0 x 25

Hanging Leg Raises
0 x 20
0 x 20
0 x 20

I think by next week, I'll change up my routine to the BuffMother basic routine, and split lower and upper body. I'm hoping I'll be able to break through my weight barriers too. (in terms of how heavy I can lift) Tonight, I'm doing HIIT - on the treadmill, and ABS. Pray for me! Read More!

To Train...Or Not To Train

This past week's challenge was great! It all took place without a hitch. I did all 100 lunges daily, except for last Monday when I accidentally did 200. I'm confident that this week's challenge will be smooth sailing, as I already don't really eat dairy. This weekend's run though, was a little troubling. I set out to go on an easy run, and it turned into a frightening disaster. I've been running for a long time, and I absolutely love it, so when something jepordizes it I get all wigged out.

Sat. morning, (late morning) I head to the local coffee shop to meet hubby and my step-son. I tell them I'll see them both in about 15 minutes..That's all it was going to be a quick little "good morning" (- out and back) run for the morning, because I had all sorts of plans for the day. 11 minutes into my run, I start cramping..it was minor at first, it just slowed me down to a slow jog..it got worse, I had to start walking instead. The pain got SO intense I had to stop, lean over, and think twice about moving again...A few minutes pass, with shaking hands, I find my way over to the curb. I start dialing hubby. I can't move, let alone walk. Excruciating pains are cursing through my lower abdomen. Its like monthly cramps times ten or twenty. I actually started crying..It's embarrassing to admit, because I think I'm a pretty tough chick, it takes a lot (physically) to make me cry. Here I am, squinting into the sun thinking..."what the hell just happenend?"

I have a hard time even writing about this, because as it's Tuesday, I still have no answers. I did make my way to the after hours clinic that day and had a full exam. The doctor - bless him, couldn't find anything wrong. I have an ultrasound schedule for this Thursday, which I cowardly want to cancel. I don't want to know if something's wrong with me. Hubby and I have been trying to conceive for the past 10 months. Its painful to talk about, let alone consider the possibilities of what could be wrong with me...

That's all I really have to say...I'll update later with my workout yesterday.. Read More!

Friday's Weight Training + Lunges...CRAP

What a crappy workout! In fact, maybe I shouldn't be blogging in this foul mood. I don't know..I'm just really low, foggy, forgetful, grumpy. Yes..boosting..I HATE it. I'd say it was a good workout, but it wasn't really. I didn't feel like going when I finished working, and when I got there, I knew I probably need today off... Here's what I did...in hindsight it was definitely one of those days I should've taken off but didn't...

10 min. elliptical cross trainer warmup.

Deadlifts
40lbs. x 8
50lbs x 8
60lbs x 8
70lbs x 8

Incline DB Press
20lbs x 8
22.5lbs x 8
25lbs x 6 - I tried to go to 30 but it was way too heavy for me.
22.5lbs x 8

Smith Press Machine Squat
70lbs x 8
80lbs x 8
90lbs x 8
100lbs x 8 - This was HARD!!

Barbell Row
25lbs x 8
30lbs x 8
35lbs x 8
40lbs x 8

Abs
Crunches on the ball
3 sets of 25

Obliques on the ball
3 sets of 25

Hanging Leg Raises
3 sets of 25 - this last set made my abs scream.

Shrugs
15lbs x 8
17.5lbs x 8
20lbs x 8
22.5lbs x 8 -I still think these look dumb when I do them..Maybe I'm doing them wrong?

Lunges
10lbs x 25 / leg
0 x 25 / leg

So..I guess it wasn't THAT bad. I'm just extremely cranky tonight. After eating, and having the chance to relax, I realize that I am actually glad that I had the chance to workout. Tomorrow, I am going to do an easy run before my commitments. I think I'll run without music. That always seems to relax me. Maybe even I'll head over to that park again.. Read More!

Today's Eats

Today was a little harder to follow than yesterday... I think it's because I've been stressed out and a little dehydrated. It's CD27 for me, and it's starting to show, I'm getting more and more sluggish as the hours pass. I'm not even that sore, just really foggy-headed with a mild headache. I've been grumpy all week, so the irritable mood isn't a surprise..I've been following my eating plan for the most part, and my workout plan to a T. I had a treat today. The funniest thing, is that my treat was a gigantic bowl of fruit. I was craving something sweet and juicy. So I had melon and peaches! I don't typically keep chocolate in the house, so I guess today that rule of thumb has served me well. Here's where I stand....

The plan

M1: P, C, F - 2 scrambled eggs - made w/ olive oil, and strawberries
Acutal: scrambled eggs w/ sausage, potatoes, and pepper mix. , 1/2 peach

M2: P, C, G, F - canned tuna fish mixed w/ LF mayo on a bed of lettuce, and sliced almonds. 1 plain rice cake.
Actual: canned tuna fish mixed w/ mayo, on a bed of lettuce, sliced almonds, dressing and 2 rice cakes w/ blackberry jam.

M3: P, C - turkey jerky, and 1/2 banana
Actual: reduced fat turkey bacon (3 slices) 1/2 banana, 1 tsp. of organic pb. (borrowed this from my last planned meal)

M4: P, C, G, F - sloppy joe's made with lean ground beef, on a slice of brown rice bread, mixed green salad w/ dressing
This meal hasn't happened yet, but I do plan to stick to the menu here...

M5: P, F - Eggwhite shake and 1 tsp. organic pb.
I think if I forgo this meal, it won't be the end of me.

My craving still cracks me up, I'm hoping it means that I'm preggers. But I'm not going to hold my breath..I still have about 5 glasses of water left, of which I will blow through during my workout, as normal. I still have to hit the gym, and honestly at first I wasn't that jazzed about it, but now, I am actually pretty amped. I don't like days like this where I don't get to see the outdoors until after 5pm..which is most days...At least it's Friday! I'll update with my workout later. Read More!

Run + Lunges

This evening was the PERFECT running weather. I had to take advantage of the beautiful day and commemorate it with a nice run. My run took place smack dab in the middle of the Silicon Valley. It's a nature preserve / golf park. I really couldn't have picked a better spot. There were enough people to make it pleasant and not overly crowded. The breeze was gentle and the air was perfect. I didn't even listen to any music because nature alone just sounded like music to my ears.

I did a 35 minute run with stops for photo ops and mini breathers. I took my time tonight, and really just appreciated all the God put in front of me. Nature at her finest. Later, I did my 100 lunges in the parking lot. I tried to go as low and parallel to the ground as possible. There were other runners milling around in groups. I felt a little lonely, but really appreciative for the time to just let my brain unwind without any unnecessary chatter. It was lovely. Below are some pics that don't quite capture how pretty the evening really was.

(lagoon)

(path to lagoon)

(bridge on the path)

My conditioning wasn't as good as I'd hoped it would be. My guess it's because of the actual time during my cycle. I've been tired and a little moody all week. Definitely sore, but still hanging in there! I hope I get the chance to really enjoy another evening run like tonight sometime soon.

Read More!

Eats

So today...I've done really well with the diet. I've been crossing off my P's, C's, F's, G's and no T's :)
The goal for today - and moving forward is: (at least until I get to the buffing stage)

(daily)
5 proteins
4 carbs
3 fats
2 greens - or more
1 treat - if needed

Here's how I've done today - so far..

M1: 2P, 2C - egg and ham sandwich from Starbucks - no cheese (can't eat dairy) decaf soy latte. I'm not 100% positive, but I think soy milk counts as a protein and a carb...

M2: P, C, G, F - very large arugula salad w/ strawberry slices, cucumbers, prociutto (slices) and almond vinegarette. 2 Mixed seeds crackers.

M3: P, C - eggwhite protein shake, and 1/2 peach

M4: P, G, F - (I haven't eaten this yet, but am planning on it) Lemon Pepper chicken, sauteed garlic spinach - sauteed with olive oil. 1 tsp. organic pb. (dessert) :)

Water intake so far: 6 glasses, which I will definitely put a dent in while doing my cardio tonight. I'm also taking a prenatal (in prep of getting preggers) so I don't worry too much about any extra vitamins, as I'm getting plenty of calcium, etc. I should start taking my fish oil pills, I just have such a hard time digesting them after a meal...

I think tomorrow, I will plan this out better so I can spread it out over 5 meals instead of 4.

This is a lot easier than I realized. I guess by default you do kinda have to plan it out just to make sure everything's in check.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Here's the plan for tomorrow (while I still have time to think about this)

M1: P, C, F - 2 scrambled eggs - made w/ olive oil, and strawberries

M2: P, C, G, F - canned tuna fish mixed w/ LF mayo on a bed of lettuce, and sliced almonds. 1 plain rice cake.

M3: P, C - turkey jerky, and 1/2 banana

M4: P, C, G, F - sloppy joe's made with lean ground beef, on a slice of brown rice bread, mixed green salad w/ dressing

M5: P, F - Eggwhite shake and 1 tsp. organic pb.

It's hard for me to get the fat I need because I can only eat so many nuts / pb. I don't eat dairy so that's been a challenge. The carb consumption isn't hard at all as I LOVE fruit and rice, and stuff like that.

Actually, this is good because I have to go to the groccery store tonight, so this sort of forces me to do one big trip instead of many small ones. This way I have dinner for tomorrow night planned out too. YAY! Maybe we can rent something and just chill out...it's been a long week..I'll need to squeeze in a weight traning session in there somewhere... Read More!

Wednesday's Workout + Lunges...and then some

Last night was the ABSOLUTE BOMB workout. I dont' think I've ever pushed myself quite so hard. Upping my sets to 4 was a phenomenal idea. I can see where I need work though. But this is good, it's really starting to show my weaknesses. So I plan to improve in those areas. With time, I will rock, I just need more time..And more focus on my diet. The 5-4-3-2-1 diet by Buffmother really inspired me. Now I just need to put it into play. Here's last night's breakdown.

10 min. bike warmup

Leg Press
90lbs x 8
100lbs x 8
120lbs x 8
140lbs x 8 -this is the first time I've broken the 100 mark!! I think I was ready cause I went far past it!

Overhead Tricep Ext.
22.5lbs x 8
25lbs x 8
30lbs x 8
35lbs x 8 - I thought I was going to drop the dumbbell on my head, it was so heavy. But I cranked out 8 reps..

Lat. Pulldown
70lbs x 8
80lbs x 8
80lbs x 8 -I seem to be stuck at this weight right now...
70lbs x 8 - I felt too shaky at 80 so I dropped it down to 70 again

Calf Raise
40lbs x 8
50lbs x 8
60lbs x 8
70lbs x 8

Lateral Shoulder Raise
12.5lbs x 8
15lbs x 8
15lbs x 8
15lbs x 8 - This was harder than I thought it was going to be at this weight.

Dumbbell Curls
15lbs x 8
15lbs x 8
17.5lbs x 8
20lbs x 8 -I think if I am going to go heavier on these, I need to do them more frequently than once per week

Lunges
(Stationary and walking)
15lbs x 25 -per leg
(Reverse)
15lbs x 25 -per leg

Abs (the machine where you lay down on - forget what it's called) total = 5 sets of 50
crunches
100
Obliques
50 -per side
crunches with knees pulled in
50

Leg Extensions
90lbs x 8
100lbs x 8
110lbs x 8
130lbs x 8

Leg Curls
40lbs x 8
45lbs x 8
50lbs x 8
55lbs x 8 - It's been a long time since I've been able to go this heavy.

So there you have it. Not sure where all this strength came from last night. I'm in my boosting phase, so naturally you'd think I'd be a little out of it? I had SO much energy after I got home, I found it difficult to go to sleep until about 12. I did go home, have a healthy dinner and then just passed out on the couch w/ hubby. I can definitely feel it today. I think I can do 200 lunges, and be okay with it. I think I will try it tonight after my cardio. Here's to a new day of clean eating and great fitness accomplishments! Read More!