counting and juggling

I was really glad when I read Emily's post yesterday about calorie counting.  I've been debating about going back to it, but was starting to get the impression from the blogosphere that it was a bad thing.  But, like with almost everything else, it can be bad for some and good for some.  Duh. 
So, I've decided to go back to calorie counting.  I need to count.  I'm overweight.  But my goal is not to just keep my calories under a specific amount - the real goal is to keep them in a range while meeting my macro-nutrient(?) recommendations too - seeing that I get enough fiber and protein particularly.  I have no problem eating a whole avocado (only because no one else in my family will eat them and I can't bear to waste it), but realize when I do that I've really got to watch my calories (but have almost certainly met the fiber goal!).

So back to the counting and I'm glad.
__
This week has not been going well for working out.  I started the Define phase on Monday and I'm still sore.  So yay for that.  Tuesday I wanted to do a metobolic workout, but chose to skip it because of a weird work issue.  Then Wednesday my little boy was sick so I didn't get into the office until 1:30 and couldn't find the time after that. 

So I'm hoping today that I will be able to get in there.  Lesson learned:  pack enough clothes that you can make changes to your workout or locale if needed.  If I had had my running shoes with me on Tuesday, then I could have gone to the track for a HIIT workout.  But I only had my vibrams, so that was out.  Alternatively, if I had different clothes, I might have sucked it up and just used our gym. 
___
Also, I've been having some stomach issues for the last several weeks.  Upset stomach pretty much every day.  So I think I'm going to lay off the dairy for a week and see if that helps.  If not, time to go to the doctor. 
__
Today's workout:

1/5/2011	sets	reps	weight
rev wood chop	2	8 each side	60
prone jacknife	2	8
stepup	2	8 each leg	20lb dbs
t pushup	2	4 each side	0
single leg squat	2	8 each leg	0
alt lateral raise	2	8 each arm	10lb db
SHELC	2	8
inverted row	2	8

Me likey this workout.  The prone jacknife is a KILLER in the best possible way.  If you hold the plank position before bringing the knees back in it will make you oh so wobbly.  Love.  The single leg squat is so much harder than it looks.  The SHELC is not bad at all to me, so I added a little extra - I don't let my rear come back down and then afterward, I hold in the upright position for eight counts too.

First Define Workout A

It went pretty well.  I probably didn't push myself as hard as I could have.  The first week is learning the new exercises, right?  I'm not too sore, but I can certainly feel it in my back and butt. I'm still getting more sore so I'll have to update the soreness level tomorrow.

I was a little concerned about the chin up.  I didn't think we had a chin up bar in our gym and I knew there was no way I'd be able to do one unassisted.  And apparently that was one of the adds for the renovation, so now we have one.  And, just as importantly, we have those rubber bands to assist.  I'm also very thankful that I came in on an off day to attempt it the first time.  It wasn't pretty and would have been embarrassing in front of other people. 

Here's how it went:
 

1/3/2011	sets	reps	weight
Wood Chop	2	8 each side	60
plank	2	60-90 sec	60 sec
dumbell squat w/offset load	2	8 each side	30lb db
dumbell alt overhead press	2	8 each arm	15lb db
single leg bent knee deadlift	2	8 each leg	15lb db
chin up with band	2	8	6 3/4, 2 full
alternating lateral lunge	2	8 each leg	15lb db
two point dumbell row	2	8 each arm	25lb db

The chin up really was comical.  In the first set, I managed 6 of them coming up 3/4 of the way.  In the last set, I just wanted to do one full one, but I did two.  Hopefully this exercise will be a good indicator of how much I progress. 

New Year's Resolution: Change

I'm not usually big on New Year's resolutions, but I think it's a nice idea.  This year, I don't want to set goals as much as embrace the idea of being more pro-active in changing my life.  I'm going to focus less on results and more on the process. 
1.  Excercise more.  Not "lose weight," "wear a size 8," or "hit 140."  Yes, I would like to do all those things, but really, I just need to focus on the doing, not the goal.
2.  Let go of dinner.  Since Hubs will be doing his student teaching this spring, he'll be getting off work around 3.  So it makes sense for him to cook dinner.  Every night.  I do wish that he would cook a little healthier and with more vegetables, but I need to realize that this is something I need to just let go of.  It makes no sense for me to try and cook dinner or force him to cook dishes he doesn't like.  I can make a better effort to supplement his meals with more vegetables though.
3.  Bring nutritious, healthy lunches.  Here, I have almost complete control.  And with a little planning ahead, I can have really good lunches.  I just need to plan and cook ahead.  I think half veg, quarter protein, quarter whole grain is a good framework.
4.  Drink less or not at all.  Really, it does me no good.
5.  Go to church.  I would really like to have faith, but that's sort of an end goal thing too.  Right now all I'm challenging myself to just get my rear end in the door and take from it what I can and leave what I can't. 
6.  Be kinder.  To myself, to Hubs, the kids, everyone.  Only good can come from that.
7.  Put myself out there.  Ugh.  This is really going to be uncomfortable.  I never make the effort with other people, whether that be inviting new people to do stuff, or remembering birthdays.  This one might actually be better served it I put a specific goals here.  So, I will have a party or some other social function this year (yikes.  And kids birthday's don't count) and I will send birthday cards to all (my) family and friends. 

I wrote this list a couple of days ago, thinking I'd come up with more things.  But I realize now that seven is a pretty long list, especially since some of these are pretty large goals. 

But I'm happy to say that I'm already doing well on no. 7.  We were invited to a NYE party and had a great time.  And the next day, we ended up watching football with almost the same group.  So yay, we might actually have friends now. 

I'm going to try to write at the first of the month about how I'm doing on each of these goals. 

End of Base Phase, Pt. II

Here's my last weight training of base phase:

1A	Upper Body Core Stability Russian Twist	2	10	4lb
1B	Prone Cobra	2	60 sec
2A	Overhead Squat	2	12	15lb bar
2B	Lateral Raise with External Rotation	2	12	10lb db
3A	Single leg, single arm romanian lift	2	12	30lb kb
3B	split stance cable single arm lat pullover	2	12	40lb
4A	Bulgarian Split Squat	2	12	10lb db
4B	Split stance cable row	2	12	85lb

For comparison, my first Base Phase workout B:

Upper Body Core Stability Russian Twist	2	10 ea	30	8lb ball
Prone Cobra	2	2	60
Overhead Squat	2	12	30	15?lb bar
Lateral Raise with External Rotation	2	12	60	10lb
Single leg, single arm romanian lift	2	12	30	15lb KB
split stance cable single arm lat pullover	2	12	60	30lb
Bulgarian Split Squat	2	12	30	0
Split stance cable row	2	12	60	60lb

Pretty good improvement in three of the areas.  The others I didn't really make any improvement in weight.  Oh well.

Fred Flinstone Feet

Merry Christmas to me!  This was one of the Christmas gifts I got from Hubby (although I went and bought them - he wrapped).  But I'm not sure though if I like them or not.  My little toes feel like they are  hitting the end of the shoes in an uncomfortable way.  I'm going to try and make sure that my heel is back far enough and see if that helps.  I will hate it if I don't end up liking them - they were $100 and that's alot to us right now. 
I've only been wearing them when I work out.  I noticed that alot of the FBB weight training has balance elements in it, so I thought it would be good to wear these.  I'm also hoping that wearing them will strengthen my leg and feet muscles so that the shin splints aren't so bad when I start running again in the spring. 

First Metobolic Circuit

Lateral step out squat 30 30
dynamic lunge with overhead reach 30 90
spiderman 30 30
kettlebell swing 30 90
2 sets

jump rope 30 30
bodyweight alternating step up 30 90
mountain climber 30 90
box jump 30 90
2 sets

I was certainly sweating, but this wasn't killer.  I realize though that I HATE the spiderman and the mountain climber.  Ugh.  I really liked all the other exercises though. 

I was going to borrow a gym boss from our trainer, but she was out.  I wondered if there was an interval timer app for blackberry and there is!  It's not great, but worked well enough in a pinch.  Really the only problem with it is that it's not loud enough.  But the screen does change color, which is nice. 

End of Base Phase, Pt.1

Okay, I haven't been perfect throught the base phase, but I think I've done pretty good.  Two out of the four weeks I did three weight training sessions, and managed twice a week in the other two.  I didn't get in a HIIT last week, but I will tomorrow.  The nutrition's been worse than the working out, but it was the holidays.  I'm really looking forward to next week and getting back on a more regular schedule. We're probably going out of town again this weekend, so that will throw a wrench in working out and eating, but hopefully that will be the end. 
Since this is the first of my last workouts in the Base Phase, I'd thougth I'd push to my limits.  Here's today's workout.

		sets	reps	weight
1A	Bird Dog	3	12
1B	Forward Ball Roll/stir the pot	3	12
2A	Stepup	2	12	17.5 db
2B	Three Point Dumbell Row	2	12	30 db
3A	Partial co-contraction lunge	2	12	5lb db
3B	Incline pushup	2	12	6 rung
4A	Hip-Thigh Extension	2	12
4B	Bent-Over Reverse Fly	2	12	12 db

For comparison, this is what I started with :

2 Bird Dog
2 Forward Ball Roll
2x12  Stepup	10
2x12 Three Pt Dumbell Row	15
2x12 Partial co-cont lunge
2x12 Incline pushup
2x12 Hip-Thigh Extension
2x12 Bent-Over Reverse Fly	8