FL-90 Day Challenge/ HeatherCayman

[heathercayman]

Hi girls! I'm back, and challenging all the 30 day challengers to another 90 days of fitness. We all have our stats and pics from March 31, so let's set new goals and keep the momentum going!

My goals are to gain 1/2 inch in biceps and thighs, gain an inch in the booty, lose 1.5 inches around the jelly belly (at both abdomen sites) and get the sexy back I admire in bodybuilding mentors.

I have been on track this month so far, and am doing a one week 6:00 AM spinning week starting Monday, and ending the week with a 10k walk/run for charity on Saturday. I will weight train Tues/ Thurs and Friday. I started taking Creatine Esther and like it so far, no bloat. The GNC guy said it's popular with some of the leanest women in Cayman, so I invested in it.

Diet wise, I need to cut night snacking and remember to eat at work more regularly, and to get variety in my meals, with new recipes...I will share recipes here of course!

I am working on creating a free website that links training and diet sites, so send me your favorite sites or anything good you come across for my new site. I will be researching sites for this and will share the site once I get it done. Linda's site will be on there of course!

WHO IS UP FOR LOOKING HOT FOR JULY 4th?????? Please join me!

heather

[Wen73KYGAL]

Awesome goals Heather! Count me in. I'm ready to continue on this journey. Great idea on the site you're creating. Looking forward to seeing it!!

[Italianangel]

wow, kick ass!!!!!!!

[jsnamaste]

Hey babe,
God you are an inspiration! Thank you so much for the wonderful words of encouragement. That is awesome that you are making that site. If I come across anything I will let you know for sure. You have done so amazing and I would love to join you for the 90 day challenge. Thank you for always being such a positive influence. You are the best!!!!! You rock miss Diva and congratulations darlin!
lots of love ,
Jeannette

[jsnamaste]

PS I just saw your picture on your old journal and wow are you beautiful. I guess its just your body reflecting your soul
xoxoxo
Jeannette

[MsMarvel]

You rock girl!!!! Way to keep us motivated to continue on our journey!!! I am in for sure, took this week off to deal with a few things I had been avoiding and get a little better organized and now I an ready to GO!!

That site sounds amazing, I so envy anyone with computer skills.

THANKS GIRL!!

[heathercayman]

Beautiful Butt in 30 days / week one: Linda's BB program is so fresh, challenging and focused!
(First of all, additionally I tried spinning at 6:00 AM and did NOT like it. I love spinning but could not "get into" it before work.) However the new Beautiful Butt program is awesome. I am doing glute and leg work, using only body weight, two sets of 100 reps for each exercise! The program changes every week, so it stays interesting. I am still doing upper body days too. I am going to try all the 30 days programs and will be the Bionic Woman one day!!

Diet has been decent, however I have been craving carbs and it has not been easy. Adding a banana a day has helped.

I am so happy to see you guys back on this forum! Miss you all, let's keep going!

Heather

[courtneylove]

Loving the challenge! IM IN!
BBL with goals etc.

I have my weigh in for WW tomorows so ill post if ive lost or not. I feel like I have.

PS Is everyone keeping there old journals?

[heathercayman]

Last week was the best workout week I've had in years! The lower body work in Beautiful Butt in 30 days is great. I had to modify it to accomodate 46 yr old knees, but am finding it to be fresh and challenging. I alternated with upper body days, plus cardio. So I had:
3 days lower body weight training , 3 days upper body weight training, and 4 days cardio.
Saturday I did a 10k and blew right through it! My fitness level is so much better than it used to be!

I gave up half and half in my coffee...ouch!I switched to skim milk in coffee instead. Yuck! Adding up the fat content, I realized I had to cut it out. Little things do add up.

Tip of the week: thermogenic foods help blast fat. Hot peppers, cinnamon, green tea, berries, grapefruit, cauliflower.

[Italianangel]

Sounds like you did a great custom job!
Love the tips, now how goes it, update???
Linda

[heathercayman]

Hi wonderful ladies! Just reading all your threads and I have to say WOW!!! I took a break from blogging, since I am working on my fitness website and have been writing for that every day. I finally hired a web designer after six months of trying to do it myself..now I know it will get finished! It will be an awesome blog with a ton of great, free info and links to hundreds of other sites....ready in 3/4 months. I hope to have pics of all of you under my motivation area!

Anyway, I have been kicking it super tough for 8 weeks, using Burn The Fat training schedule: 2 days of weight training, one day off, two days on, etc. , plus 5 days cardio in there too. Three exercises per body part each time.Split for days is:

Day 1 Shoulders, Triceps, abs/ Cardio
Day 2 Back, Calves/ Cardio
Day 3 Cardio only
Day 4 Chest, biceps, abs /Cardio
Day 5 Quads, hams
Day 6 OFF
Day 7 Shoulders, Tri, Abs/ Cardio

Lifting heavier, and that is working. I am up to using 20# DBs for shoulder overheadpress, 75# for lat pulldown, 50# plie squat, as examples.

Cardio is 25-35 min on weight days, longer on no weight days. All sorts of cardio, intervals, sprints, kickbox, etc. Sometimes I am just going though the motions and sometimes I'm crazy into it. Depends on work stress and how well I eat mostly.

I am taking CLA, multivitamin, high grade omega, and CoQ10. Green tea caps pre-workout if I am wiped out that day, but that is 2 times a week or so only.

Diet??? Hmm. Attempting the 45/35/20 protein/carb/fat ratio zigzagged with 50/30/20 days with varying success. I do fairly well, fairly often. I have trouble with snacking on too many carbs when I am tired, late at night like MIDNIGHT!!!

Looking more muscled, for sure, especially in back, calves, rear end. Still have the 46 yr old squish zone around middle, very hard to see in spandex or clothes but glaringly obvious in a bathing suit. I look great for my age but I hate "great for my age"...I just want GREAT!

Anyway I am back on the blogging ,my faithful fabulous girls.! Big hugs to all of you for staying here and keeping me motivated!

Love y'all- Heather in Grand Cayman

[heathercayman]

Yesterday was a good day, meals were:

M1 Oats/eggs
M2 whey shake / 2 strawberries
M3 chicken, oatmeal and salsa / caulilower
M4 salad: spinach, boiled egg, chick peas
m5 whey shake post workout
M6 My "ungranola" sprinkled on non fat cottage cheese and splenda

Ungranola: 1/2 cup sunflower seeds, 1/2 whole almonds, 1/2 cup unsweetened coconut, 1/4 cup steel cut oats/1/2 cup pumpkin seeds/ 1/4 cup flax/ 1 tsp cinnamon. Mix in big bowl. In another bowl, mix one scoop protein powder, 3 egg whites, and a teaspoon of canola oil. Blend the wet stuff, and mix into the dry stuff with clean hands. Bake on non stick sheet sprayed with Pam, at 350, until crunchy. Use sparingly, as in one tablespoon at time on non fat cotttage cheese.

I did 40 minutes of cardio, intervals on two machines. New MP3 is great, Sandisk, only $34.95 at Amazon! I dropped my old in the ocean and cardio was no fun without tunes!

I am carb cycling and finding it is messing with my energy sometimes. I think I feel better with a consistent meal plan.

[heathercayman]

I cooked a bunch of good stuff today for the week, like a big batch of lean ground turkey breast with red beans, and roasted cauliflower with cumin. Also grilled a ton of chicken and fish and froze for quick meals.

Today: M1 4 egg whites/ one yolk/ oats & flax
M1: one scoop protein shake with 3 strawberries
M3: turkey and beans, salad
M4: protein shake with water, raw veggies
M5: chicken, oats and salsa, cauliflower
M6: jello made with fat free cottage cheese blended in

Workout: Back and calves

Back: lat pulldown/ 62.5#
Lat row: 50#
plate loaded row: 60#

Calves: standing calf/ 100#
sitting calf raise:90#

Cardio: 20 minutes interval on treadmill
30 minutes snorkeling in ocean

Next week starts about 8 weeks of stepkids and houseguests, with two teen boys this means tons of fattening tempations around. I cook healthy but there will still be lots of cheese, ice cream etc around. Also harder to get workouts in but will stick to it.

I am trying to limit carbs in late meals, but it's tough! I do better if I eat some slow burn carbs at dinner. Otherwise I seem to be starving all evening!

[heathercayman]

Diet has been excellent this week, two days of almost ideal eating in spite of having houseguests incuding an 8 yr old which means candy and cookies!

Food was the same both days:
M1: 1/2 dry oats/ 8 egg whites plus 1 yolk
M2: hummus and veggies
M3:salmon, salad, roasted veggies, more oats
M4: protein shake, one scoop preworkout
M5: protein shake, one scoop post workout
M6: Chicken, veggies, 1 boiled egg
M7: half small apple, 6 almonds

Yesterday was biceps, chest and abs plus 25 min interval training cardio.

Today is hams/ glutes, no cardio.

TGIF!

[lizzyb]

Hi Cathy, just wanted to pop in and say your doing great! I hear on the wanting to just look 'great!! I'm 41 next month, and folks always think I'm younger...yay that!

Keep on rocking it chick!

[Italianangel]

nice to see you around, what you been up to as of late?
Linda