Lizzyb's Lean N' Mean 2009

[lizzyb]

Got back in town last night.....and the weather absolutely sucked over the week-end...was cold damp and rained, well rather poured cats and dogs on one day. I took the week-end easy actually.....I am trying to stick to my every other week-end plan about gardening/landscaping....so far so good. Gives me time to catch up reading, relaxing, recreation with the kids especially......I had fish and chips as a cheat meal over the week-end and my poor ol' gut is still punishing me for it!! I so seldom eat fried fatty foods like that that my body really reacts poorly when I do. Just taking it easy diet wise today.....still according to plan though...it's a high carb day and I am eating accordingly and already my body is feeling more at peace.......so much for fish and chips, lol!! I don't care to sacrifice such a cheat because of how it makes me feel.....now I can add that to the same list of cheats KFC is on....1x/year If at that, lol!! I'm sure all the birthday celebrations of the week before haven'thelped much either, but thank goodness that is all behind me now.....till my own birthday, but it's only just ONE day and only just ONE birthday cake/dinner........so moderate it will be.

Workout today: High2

Side step off bench: 3x10@40
Single Leg Press: 2x18@73
Decline Pushups: 2x10@12.5
Inclince calve raise with ball: 2x30@40
Side walking sumo's: 4x5@35,40,40,40
Mid back row (machine): 4x25@32(man!! talk about lactic acid build-up....I honestly got queezy on the last set)

I will fill in weights afterwards.....I'm off to get it done soon!!

today's eats;
m1) apple, peanut butter, banana
m2) ff yogurt
m3) legume salad w/ flax and applecider vinegar
m4) PWO shake, hummus and broccoli
m5) stir fry using broccoli, bok choy, onion, swiss chard and steamed tilapia (seasning...low sodium soy, garlic, ginger and a wee bit of honey, cayenne)
m6) protein n' water +glutamine (can't stomach cottage cheese just yet)

Cardio will be 20mins of hill work on treadmill......maybe some running too or in place of.....will decide that when I get there......
Actually....cardio was 30mins hillclimbing program (max speed 3.5mph, max incline 8%...changes up every 60secs for a total of 30mins)

Now it's time to go kick some lizzyb butt, lol!! (check, lol!!)

[lizzyb]

oh.....and I omitted the hummus and broccoli and just went with my PWO shake.....

[lizzyb]

It's been a great day so far.....sun is shining, it's nice and HOT and everywhere I've gone people have been so friendly.....pardon me, I'm highly disracted by the lovely shoe banner above me.......I love shoes well, like I love cake. Luckily I don't really have aneed for too many shoes these days....mostly teva's in this weather, lol!! Anyhoo I digress......went to Costco today and they had a power failure while we were there......was sort of funny, cause I wasn't too sure if I we would be allowed to finish shopping or not.....totally amazed at how fast they beefed up security in there though.....on a usual day you can't find a sales rep anywhere......today EVERYWHERE you turned there would be a rep.....I love efficient operations, it's almost a turn-on for me.....I am soo impressed with that stuff....same with casinos, what an efficient operation too and Disney etc....anyhoo was sort of cool to watch unfold. At the cash there was a well muscled lad doing the cash (slurp, lol!!) and this poor girl who was obviously new doin the packing.....she was heavy, and unfit.....I thought to myself I'd like to see what she looks like in 3mos time, if she lasts.....she'd prpably be at 20lbs lighter and have a nice set of guns working there, lol!! Anyhoo....a fun day for me!!

Workout was fab, feeling great today and my tummy is almost back to normal to YaY me!! Energy is soaring today too....actually I would say that I am even somewhat hyper today, lol!!

Day2 - Low2

Band assisted widegrip pullups: 2x6 (these bands don't help so much, lol!!)
Bent BB rows: 3x12@45
Side DB Raise: 3x10@15e
DB Shrugs: 3x8@30

Preacher Curls:
SS 3x10@25 for both (bb)
Nosecrushers:


Today's Cardio: 20mins running on treadmill: 4.7mph@2% incline
~4.7mph seems to be my 'stride'....I'm right in the zone at that speed, feels comfy and I am totally focused and yet get lost in myself at that pace....

today's eats: low carb day

m1) 4 ew
m2) 3oz tuna
m3) 2c homegrown greens from my garden, tuna, applecider vinegar, and flax oil
m4) PWO shake
m5) 2 x-lean turkey sausage, broccoli and salad....may have a yam since I don't have buns for these sausage
m6) protein n' water + glutamine b4 bed

~Researching green tea extract as a supplement, if anyone would like to share thier experiences with it, I'd be appreciative

[lizzyb]

An on again off again sunny day today, but hey at least it didn't rain!! Gearing up now for the week-end as we prepare to get out town....so far the forecast sounds good.
Today's workout was pretty good feeling, and felt almost easy......I didn't up the weights on anything, I don't think....maybe that's why. My body adapted to the previous weights.....ah well whatever, it only means good stuff for me anyways right?!

Day3 - High3 Circuit

Tricep Dips:2x45@15, bw (day after nosecrushers...and still had to take rest pause to finish reps)
Band assisted Chin ups: 2x6
Leg Press: 2x25@95
Leg Curl (cable): 2x25@11e
Leg Ext: 2x25@32
Hamball curls: 2x10
Inner/Outer thigh: 2x25@6, 8.5
V-sits: 4x10

todays eats
m1) oatmeal w/ ground flax seeds (no hemp seeds)
m2) 2 rice cakes w/ p.b and 3 celery stalks
m3) 6ew, 1c swiss chard raw, flax oil and apple cider vinegar
m4) 1/2 apple and handful of almonds (pre w/o)
PWO SHAKE
m5) grilled chicken breast, combo of broccoli and beans, brown rice
m6) protein n' water + glutamine b4 bed

so this is/was my today

[lizzyb]

Back again from yet another busy week-end. I love my lifestyle though, of taking off and getting away on week-ends.....it's nice to have the duality.....guess I'm a little bit country AND a little bit rock n' roll afterall I love the social aspect of country though....everyone knows everyone and everyone is there to lend a hand if you need it. Life is slower there and of course more relaxing......though I really miss my creature comforts (internet and my gym, lol!!) knowing I'll be back on Monday always makes it well worthwhile.....if it were for life, well I'd certainly HAVe my creature comforts. Though, I'm not a real internet whore.....I don't do the whole social networking stuff......just really don't have time. Love it for research and shopping that sort of thing.......I've saved myself many a problem with items by doing research on the net b4 purchasing etc....
My garden is doing absolutely amazing.......I've got snow peas galore, and green beans too!! I've now got romaine for my entire neighbourhood too, lol!! It's gonna be super when it all starts going......I am soooo pleased with that endeavor and of course who doesn't want to be eating pestecide,herbicide free organic produce??? My flower gardens are all doing wonderfully too....I've been getting lots of compliments on my work at the 'cottage' and here at home as well.......I think I may have stumbled upon a hidden talent.

Got in my cardio over the week-end too, soooo easy to do when playing tag with the kids, lol!.....Man!! My daughter can run almost as fast as me!! It's super......I dream of going for runs together someday Eats were good....nowhere near like last week-end's greasy fiasco, lol!! Kept it cleanish and to the one cheat day for the week......this week will be super tight as it is my birthday on Saturday and my own Mom is doing me a birthday dinner on Friday, since I most likely will be out of town on the actual day......can't wait!! She's making carrot cake (my fave.....has to be homebaked though, not storebought, lol!!) Anyhoo and most likely pizza, more for the kids. Haven't got a clue what my DH has instore for me......I've been told that those fireplaces we ordered up for the cottage are gonna be my birthday presents, lol!! 'Course I don't believe him, lol!!

Ah well enough of that and let's move on with the day's stuff already, lol!!

Day1: Low3 - 4x10

Pec Deck: 4x10@40
Tricep Pushdown: 4x10@34.5
Hero Curls: 4x10@12.5
Rear Delt Raises: 4x10@10
Full Sit Ups: 2x10

today's cardio: 20mins
treadmill running 2% incline @ 4.6mph (15mins)
walking 10% incline @ 3.5mph (5mins)
5mins cooldown level at 3.4 mph and declining

today's eats;
m1) 4 ew, cayenne
m2) PWO shake
m3) 2c mixed greens (from my garden), grilled chicken, flax oil and apple cider vinegar
m4) protein n' water (ran out of cooked chx breast)
m5) grilled tuna steak, broccoli and green beans
m6) protien n' water + glutamine b4 bed (again no chicken left)

so that's my day today and a little of my week-end too.

[lizzyb]

today my horoscope said (and no, I do not place any value in them.....just sometimes they can be uncanny) that today was going to be a day that memories will be made. Well that much is true for the most part. I had to go out shopping today to pick up some more glutamine....I get mine from a health store and purchase their brand name....it's cheaper, it's Canadian made and passes our GMP standards as well.....anyhoo, I digress. Lately shopping anything more than groceries with my youngest has been worse than torture (for him or for me, we're not entirely certyain, lol!!) He usually melts down and has to be escorted out of the store and will scream all the way home....Walmart is the all time WORST place for him....he can't stand it there, lol!! can't say i blame him either, lol!! Anyhoo.....we went to a different department store as it was located in the same mall as my health food place.....my guys rode the elevator, held my hand at all times, listened without being told twice or my having to raise my voice even......they shared icecream.....yes, shared icecream without any wars over who gets a spoon first next or last.......my daughter even ASKED for a napkin to wipe her face afterwards shich barely even had a speck of the multi dayglow colored icecream on her face, lol!! We went to the pet store (my daughter's fish died and she found the snail having a snack of him), we didn't bring anybody home....yet, lol!! My son was soooooo delighted at all the sights in there he would emphatically scream "Mommy LOOK!!! What is it Mommy?" I was laughing so hard with him........I should be so lucky to be blessed with such amazing wonders!! In the dept. store nobody had a fit for toys, my daughter didn't cry because they were out of "My Little Ponies", we ended the excursion with a trip to Timmies for some Timbit's for the kids and an EXTRA LARGE steeped tea for me

Day2 - High1: 3x10 (giant set format)

Squat Leaps: 3x10@15
Burpees to Chins: 3x10 (draggin' my ass on the last 2 or 3 of the last set of this one, lol!!)
Ball Pushups to Pike: 3x10

Crunches: 10x10@bw, 2.5,3,5,8,10,12.5,15,20,25

Today's cardio: 20mins HIIT on elliptical: level 3 - 30secs : 90secs recovery5mins cooldown on bike afterwards.

today's eats: High Carb Day

m1) apple, p.b, 1 banana
m2) 1c ff yogurt
m3) legume salad (included lentils, sugar snap peas, swiss chard and onion) flax oil and applecider vinegar
m4) PWO shake, banana, 11 almonds (w/o was too late in the day for m4, so I did it up like this instead)
m5) chicken stir fry (incl: sweet peas, onions, broccoli) soy, honey and applecider vinegar and chili pepper flakes
m6) ff cottage cheese + glutamine b4 bed

so there's ya has it.....

~really cool to be noting that I am noticing DH taking side glances at me when he thinks I'm not noticing, lol!!! He's always surprised by what I can do when I set my mind to things.......a year ago or so, he was telling me he loves me the person and how I look is of no consequence to him......but he was always impressed with my dedication before the kids and really didn't think I would be able to get 'back' into shape after the kids......sure some things'll never go back to the way they were when I was 20-sumthin', but I feel those things are such minor details nonetheless that I really am not bothered at all.......soooooo many worse things a person could have to deal with in life.....

[lizzyb]

Will we EVER get to see the sun for a full day this summer??? I mean honestly, I am seriously starting to get pissed off at the weather......I know, it's silly to even let something we have no control over have so much power over our days but it's getting a little much Luckily was able to get to thepark and play with the kids before the downpour hit.....and things haven't been this green around here in many summers so there is a plus to it all......just a little bit depressing at times.
both of my sillies were up at 6:30am today.....ready to go. Man, I remember a time when sleeping in was getting out of bed by 10:00am, not leaving the house before 1pm to do anything on a day off.....then BANG!! Along came the wee ones and my life truly has never been the same, lol!! In the bestest of ways of course, but it is amazing to reflect and really savour how much life changes in time.....c'mon, give me abreakhere my birthday is coming up very soon and I am allowed to get all retrospective......a life review if you will. I'm somewhere nearing 'middle age' and I have honestly lived a very colorful life so far filled with alot of experiences some great and some that would make you cringe......it is all me though and I relish all of those moments in my life from start to now.....afterall, I wouldn't be ME without them

Day3 - Low1

Deadlift: 3x10@80
Flat bench BB Bench Press: 3x8@80
OH BB Press: 3x10@45,40,40
Modified Knee Raise: 3x10@25

Cardio: 20mins - treadmill set at random: max speed 3.5mph max incline 8%, switching up every 60secs

today's eats: low carb day
m1) ew and cayenne
m2) 3oz tuna
PWO shake + glutamine
m3) 3oz tuna and mixed homegrown greens w/ flax oil and applecider vinegar
m4) 1/2 scoop protein n' water (tired of tuna now, lol!!)
m5) x-lean ground turkey burgers.....one pres. choice blue menu multigrain flat burger bun, mixed greens and same dressing as m3)
m6) protein n' water + glutamine b4 bed

~feeling a little sluggish today mostly due to the crappy rain (drop in barometric pressure) and not getting enough sleep.....I overheard somebody saying that they can't wait till summer's ove toget back into a regular routine and as much as that almost sounds ridiculous, I can somehow relate to the feeling as well.

[lizzyb]

Was a fabulous week-end for me!! the weather sucked as usual but I'm starting to walk get into the duck of things about the rain Had a great birthday dinner at my Moms...she does this fort he kids mostly, they get so much enjoyment from birthday parties and mom likes to indulge them. On my actual birthday I decided we should go to Kingston and do some shopping at some of the outlet stores and have dinner there as well. We had fun, shopping as a family.....I really didn't care too much what we did, I just wanted to be doing something as a family.....feels good for me....from there we took backroads (the scenic route) to the farm. The next day was bliss for me as well.....we spent the entire day at the farm! I got to play in my garden, run around like a mad woman with the children and just be free. Speaking of garden.......mine is bugeoning with sweet peas, green beans, swiss chard and zuchinni right now.....crazy!!! Monday we spent at the cottage house as we were waiting for a serviceperson to come and take a look at our new lawn tractor that isn't working, lol!! So much for new.....a design flaw we learn after the fact....I rode our old one to cut grass there while we were passing time.

I've done a different kind of workout today. Reason being that I am dog tired just from all the travel and such. Then I needed to cut grass here at home because my grass in our backyard was over 1ft long. It was wet from all the rain and with that the mower had to push through it all....no lawn tractors here, lol!! It took me about 45+mins to get through it....heart pounding, shoulders and quads a burning as well......so I counted that as a workout of sorts. Then I did 30mins treadmill work at varying speeds and inclines (max speed=3.5mph max incline=8%)

My eats have stuck to plan....so a high carb day:
m1) apple, peanut butter, granola bar (out of bananas)
m2) 1c ff yogurt
m3) legume salad w/ flax oil and lemon
m4) zuke and hummus (out of broccoli)
m5) chicken w/ zuke, snap peas and swiss chard
m6) ff cottage cheese

a few variations but macros are pretty much the same give or take a point or two

[lizzyb]

Lol!! Probably whenever anybody else reads this the banner will be gone If so, it's that awsome shoe banner that gets my mojo going......I love, love, love to shop for shoes! Oh I've mellowed with old age and as being a parent, I really can't fathom wearing such decadence to the local sand box (=^..^= meow!) Would create quite a stir I'm sure, lol!!

I am fighting a bit of a bugg I think....woke feeling fatigued, and lightheaded. Ears aching and my throat/glands a little tender as well. I sooooo hate to miss a workout, it really is like brushing your teeth to me. I just feel 'un-done' if I miss one, but if I wanna be keeping on with keeping on, I figured I best just rest. Most likely due to a lapse in my glutamine regimen.....I ran out for a week, then got some and only got in 2-3days and then forgot to bring some with me over the week-end 'Course being up late playing footsies with DH wouldn't have anything to do with my lack of energy today either

Anyhoo.....diet is still on, and today is a low carb day.

m1) 4ew
m2) 3oz tuna
m3) 2c mixed greens + 3oz tuna, 2tbsp flax and balamic vinegrette
m4) protein n' water
m5) tillapia, zuchinni, broccoli, onion, in a feullette w/ 1/2c brown rice
m6) protein n' water + glutamine b4 bed

I am nearing the end of this month's program so I am really not concerned about about missing today's workout in that respect....I just hate missing period!
I am going to be sending in my pics and stats tomorrow to Linda. I am anxious to get her feedback because I see immense changes this time around....my body responded well to the carb cycling and the workouts as well - despite all the birthday cake madness of July celebrating both my son's and my own borthday (making a note of that indeed for future reference) I would like to continue leaning for another month or whatever......I'm in whole new territory here, so I'd really like to see where it goes for a bit. It's soooo cool and fascinating learning about one's body and how it reacts and changes......Using Linda's programs allows me to really pay closer attention to my body.....I am aware of the dieting/training principles she uses most times so it's not like I'm training blindly following whatever she says either.....so with that, she takes the guesswork out for me and saves me sooooooo much time. I hate planning out meals/macros.....to me it's like math and I suck at that too....
So we shall see where I take things for the fall.......to be continued....

[lizzyb]

Still was feeling bit under the weather today....bit of a sore throat, and congestion looming and fatigue. I pretty much was gonna write the day off but then Linda sent me August's program and I was reignited! I was so anxious to give it a try but I also doubted I could be effective given how I am feeling........but I did it anyways, lol!! More on that later....

Did my measurements and pics today. The numbers are really interesting too. I have gained in the right places and have lost in the right plances, all the while my weight has not changed......personally, I think that is COOL!!

June: July:
Weight: 120.2lbs 120.3lbs
Chest: 33.5" 34"
Waist: 27.25" 27"
Belly Button: 29.5" 28.5"
Glutes: 36.75" 37"
Upper Thigh: 22" 21.5"
Right Calve: 13 no change
Right Bicep: 10.75"relaxed -11.5"flexed July: 10.75"relaxed - flexed:11.75

~Happy with my results especially since I ate mostly like crapp the first half of the month. So now we'll wait and see what Linda has to say about it......I just wish I could master my pics and posing to really be able to showcase my results.....ah well, I keep trying and that's the main thing!!!

[Option1]

Way to go Lizzy.

Neil

[lizzyb]

Or as Linda described it....Pant Crawl and Cry, lol!!

August is looking like an intense program, but I like it that way personally! It looks killer to be honest, but luckily the cardio aspect is factored into most of the workouts because I really couldn't see doing 60mins of cardio after ANY of the workouts, lol!! I'm sure this month is gonna incinerate even MORE and I am anticipating awesome results. 2 cheat days are allowed for August, but I'll most likely follow as I did for July....2 really good cheat meals, and the rest will be clean meals taken from previous menus.......I feel better that way

Despite how I am feeling, I decided to just go ahead and give it a go......a test drive per se, lol!!! You know me.....can't keep me down for too long, drives me nuts!!

Day1: Anaerobic Intervals

20 pushups
Sprint @ 6mph (was all I could muster) for 60secS
50 crunches
Sprint @ 6mph for 60secs
Lunge Overs 10xper side (I don'thave a bosu or step so just did on the spot on the floor)
Sprint @6mph for 60secs
30 V-sits
Srint @ 6mph/60secs
35 Horizontal chins
Sprint @ 6mph/60secs
30 Tricep Dips
Sprint @6mph/60secs
100 Calve Raises on Floor (I did these just standing on floor....not sure if that was the way it was supposed to get done )
Sprint @6mph/60secs
~once through is good enough, but the aim is to get through the circuit 2x. Given how I am feeling, I did it 1x through and my legs are still wobbly feeling, lol!! Given a 5min rest I could have tried a 2nd round, but I just didn't want to push too hard today.

today's eats:
m1) serving oats
m2) 1c ff yogurt
m3) 4ew, 1c broccoli and 1/4c hummus (I don't usually have whole eggs on hand)
m4) 2 rice cakes, and 1tbs pb on each (out of celery)
m5) x-lean ground turkey w/ 2 tbsp salsa, 1c romaine in whole grain wrap
m6) protein n' water + glutamine b4 bed

So far so good. Tomorrow is a 'crossfit' day, and then the next is a high rep/light weight day that I can easily do while away.....Sunday will be a rest day as will monday be.......so this should all just fit in just nicely I'm thinking

[lizzyb]

Back after the long week-end here (civic Holiday). Weather was crapp as usual, lol!! We took off out of town Saturday and it was sunny and HOT....by Sunday it was cloudy and thundershowers.....so decided to take off to Kingston to go shopping....both DH and I had seen things the last time we were there that we weren't able to pick-up due to poor tired, hungry munchkins. I got a great deal on a teapot......I'm an avid tea drinker and I have searching all over for a 6cup pot that has a loose leaf basket. Oh they are everywhere but it is near impossible to find one witha ceramic basket.....the metal ones rust in no time and the ceramic ones keep the leaves an even temperature as well.....anyhoo, I scored one after all the discounts for a mere $3.99 sweet deal!!
My headcold cleared over the week-end too, so I guess I was wise to take it easy. Eats were nice and clean all week-end long too......love THAT!!
We came home Sunday night and was pretty busy yesterday too, looking for new appliances......just looking. I was pretty bagged yesterday so I took another day to rest....active rest sort of stuff.....not being a sloth, lol!!

So now that brings us to today.....the official start of August's program......looks great, and lots of wiggle room too. The workouts themselves are killer......but there is wiggle room with the eats.....interesting. My gut tells me that I will do well with this one too.....Linda's feedback was uplifting as usual......and we will stay the course we are on......I'm stoked with my results over the course of a little over a year, and certainly continue to look ahead......I believe in progress, not maintenance, lol!! Though I'm sure there's a time and place for that too

anyhoo on with the day's stuff: Wk 1/ Day1: Crossfit

Turkish Getups: 2x10@5lbs (per side)
Dips: 2x10@35
Sumo Squats (weight touching floor): 4x10@45
Knee Push-Ups w/ Clap in btwn: 1x10
Oly Lift Combo (dead to reverse curl to oh press): 3x10@35,30,30
~I was tempted to just do bw ith the getups because it is a fairly technical move that proper form is essential with....but I've been practicing the form with bw since Friday and felt a wee bit confident.....5 is good enough for now, talk about a torso killer, I feel it all round my core (front, sides to back)

today's eats:
m1) smoothie: scoop protein, icecubes, water, 1/4c berries, 1tbsp Udo's
m2) 3oz tuna w/ sugar free jam
m3) 1c mixed greens 4oz bison, udo's and balsamic + pepper
m4) 3oz tuna, 8 almonds
m5) chicken w/ pineaple mango salsa
m6) protein n' water + glutamine b4 bed

here's the kicker.....no cardio, lol!!!

[lizzyb]

Linda calls it "puke day", I added in the EVIL, cuz man oh man oh man, is my arse cooked for the evening after that crazy workout, lol!! The funny thing too, in all my arrogance I chose this one today thinking it to be more of a cakewalk than some of the other choices for the week......uh, my bad indeed In the comments section of my paper journal, I have written 'walking is so highly over-rated' for today's workout...... But alas I did make it through nonetheless....wimpering by the end of it all, legs all wobbly like a new born doe, lol!!

Day2 - EVIL "Puke Day"

Non Stop Circuit: Rest 5 and repeat 5 more circuits


Overhead Squats atg: 20@16, 10, 8,15bar (behind neck),b.w
100 Mountain Climbers (last set was done using bench)
30 burpees (last 2 sets done using bench....due to fatiguing delts)
10 single leg squats per leg (used ball for this one) using just bodyweight


today's eats;
m1) breakfast wrap w/ side salad (drove DH to work this a.m)
m2) tuna, broccoli, hummus
m3) PWO shake w/ 8 almonds and 1/2c cherries (added to make up for missing meal)
m4) TBA- picking DH up from work and will most likely graba bite downtown to avoid rushour traffic....will be mexican of some sort, lol!!
m5) ff cottage cheese, 2tbs protein, and nut butter + glutamine b4 bed.
~ I may adjust the last meal but I am short a meal today, and doubt I will make it up.....I'm sure I can make up for the missing cals, it's the quality of cals I'm concerned with though

[lizzyb]

Lol!! Well maybe not so much this time around. Am impressed that it didn't seem as hard this week but then again I was under the weather the last time I did this workout. Relieved to see that I can actually do twice through, lol!!

I'm having the kind of day where I feel like a dog chasing it's tail though.....I'm running around in circles and I'm getting absolutely NOTHING done Ah well, nothing that won't keep that's for sure! Looking ahead to the week-end, will be out of town as usual. I will do one more w/o here at home and then I will do the light (50rep) w/o with my bands while I'm away....the 15mins will get done and then some over the week-end as well.

Pant, Crawl and Cry: Sprint = 60secs on elliptical @ 75rpm

20 pushups
Sprint
50 crunches
sprint
lung over
sprint
30 v-sits
sprint
35 horizontal chins
sprint
30 tricep dips
sprint
100 calve raises on floor
sprint
rested 3mins then repeated the circuit
~not too bad, I'm in better shape anaerobically than I thought

today's eats were the red colums (tight)
m1) 4ew w/ cayenne
m2) protein n' water
m3) 1c mixed greens, 1can tuna, 2tbs udo's and applecidervinegar, 2 tbs chopped green apple and almonds
m4) protein n' water +glutamine (PWO shake)
m5) tuna steak, broccoli and quinoa
m6) protein n' water
~don't usually like to have this many shakes in a day, but couldn't really avoid it so no harm no foul.

[lizzyb]

Everything so far is going great......Since I was away over the week-end I did the high rep w/o at the trailer. I did miss a workout on Friday so I was disappointed about that, but whatever....life happens sometimes, well more than just sometimes, lol! I'm feeling good so far as well too, energy is still up....I am snacking on almonds here and there if I feel a little pekish just to fill in the hungry gap with some healthy fats....but not large amounts.
Funny thing too.......I had renew my driver's license at the end of July and I finally got my new license in the mail yesterday. I had to have a new pciture taken and when I got my mug shot done, I had to laugh to myself because the lady at the DMV tells me NOT to smile......if you knew me in person, you'd know that this is a difficult request......anyhoo, I personally found it funny to be asked not to smile....like they really want to take the most horrible looking picture in the world of you or something, lol!! So naturally I was anticipating getting my new license with a pic of me looking like Karla Homolka or something, lol!! I was actually floored when I saw my new pic as I look like I have the best skin in town, soooo rested too......I look what I think I would look like if I ever had any sort of cosmetic surgery or procedures, lol!! Huh???? The reverse effect?? It's the first driver's pic of me that I can actually say I like.


Anyhoo.....once again I digress

Timed Intervals: x3 @ 30secs, 60secs, 90secs (2-3mins rest between circuits)

Jax
OH Lunge@10 (arms were shaking on that last set!)
Burpees
Underhand DL to Curls@30(dropped to 25 for last set)
Mtn Climbers
Close Grip BB Press/Nose Crusher combo@30,25,15 for last set ugh!!

Eats
m1) oatmeal
m2) ff yoghurt
m3) ew, broccoli and hummus
m4) 2rice cakes and pb (no celery)
m5) x-lean turkey burgers (using those flat buns...90cals/whole grain)
m6) protein n' wate + 22 almonds and glutamine b4 bed

~in the eats dept., I ate icecream every day over the week-end...Friday: orange sherbet, Saturday: moosetracks(chocolate ribbens with choc.and pb cups), Sunday: butterscotch ripple, Monday: DQ hot fudge sundae (small).....that was basically all the cheats I had the rest of my meals for those days were on plan or near enough to. I figure that would be the same as 2 good cheat days, lol!!

[A1food4U]

In my last drivers license photo I look like a cross between charles manson and uncle fester. Not sure how it happened, I think they photo shopped me for fun>>>.

[lizzyb]

Well....I just didn't get my workout done yesterday at all.....felt fatigued and just couldn't bring my game on. Ah well, I took it as a rest day, ate according to plan.....I guess it's just the nature of the best though, working with alot of anaerobic stuff this month....it will be fatiguing and to just expect that.....I noticed with today's workout even that my cardio output was not as great as say the first time doing this workout, yet my strength endurance seemed to increase over time.....interesting nonetheless.....I wonder if getting any older has anything to do with it all or if it truly is to be expected, lol!!?

Today my game is ON!! Got my workout done and felt great nonetheless.....I do really hate to miss. Today I was hungry ALL DAY!!! I'm sure it's hormonal I cheated and had a handful of salt and vinegar chips AND a Lindt milk chocolate (like the sweetest taste of heaven, it was!!) Nothing cures PMS better than chips and chocolate, lol!!
Should be staying in town this week-end, so I'll be able to catch up on missed workout anyways, so not feeling too poorly about that. This week-end is the week-end my gal pal's getting married, but I'm not attending.....it's too akward getting babysitters etc.....she is doing a children's meal as well, but my two yahoo's wouldn't last well on a long day like that. Personally I am just not much in the wedding mood these days what with my own divorce troubles etc, I'm feeling somewhat syical about the whole thing (ya, I know, bah humbugg, lol!! My perogative)

Anyhoo today's workout went down as:
Pant, Crawl and Cry: Sprint = 60secs on elliptical @ 68rpm

20 pushups
Sprint
50 crunches
sprint
lung over
sprint
30 v-sits
sprint
35 horizontal chins
sprint
30 tricep dips
sprint
100 calve raises on floor
sprint
rested 3mins then repeated the circuit

today's eats:
m1) protein smoothie (ice, water, scoop pp, frozen mango and udo's)
m2) veggies and protein shake
m3) ew and onion wrap w/ 1c ixed greens
m4) same as m2
m5) 2 shrimp skewers (7shrimp on each), broccoli and snow peas, brown rice
m6) protein n' water + glutamine b4 bed

~so this has been my today.

On a side note.....my veggie garden has been doing great so far!! I haven't needed to buy lettuce, swiss chard, onions, zukes, peas or green beans yet this summer......I still have spaghetti squash, beets, corn and tomatoes to come to ripen for harvest as well (fall crops). My beans and peas are almost near the end.....my zukes keep getting eaten by the deer (they like the flowers) and the deer are also munching on some of my corn too......anyone into hunting???

[lizzyb]

Talk about a heat wave here....it hit 32C today and we get humid heat here, not that nice dry stuff.....makes breathing an effort even. Got in my w/o around 7pm this evening, because it was just too damned hot to try any other time of day.......and we have air conditioning on top of things Ah well we've had shit weather for most of the summer so I'm certainly not gonna be one to complain too much either
Not gonna be leaving for the weekend either....hubs has too much paperwork to get caught up (yes we've been playing far too much) However we'll head out just for the day tomorrow so I can tend to my garden and we need to pay for our fireplaces we had installed in the cottage....anyhoo, so tomorrow will be a rest day and then I will resume from that point.....will also be a slight cheat day

Crossfit Day:

Turkish Getups: 2x10@8lbs (per side)
Dips: 2x10@35
Sumo Squats (weight touching floor): 4x10@45
Knee Push-Ups w/ Clap in btwn: 1x10
Oly Lift Combo (dead to reverse curl to oh press): 3x10@35

today's eats:
m1) poached egg, 1/2c ff cottage cheese, 1pc multigrain toast(dry) and 1/2c mixed fruit
m2) myoplex bar
m3)/m4) Red Lobster 1lb steamed crab legs, broccoli, 1/2 cheese bun, garden salad
m5) protein n water + glutamine b4 bed
~ I'm not really gonna count my Red Lobster meal as a cheat 'cept for the 1/2 biscuit, same for my m1 it was the bread and fruit choices so in all, I'd count today as one cheat meal...not an entire day....cals may have been too low or just right....macros are probably off...ah well.

[lizzyb]

Oh it's been much too busy of a week-end and as they say 'the fools with best laid plans' and it was true of my week-end! I was supposed to be having a restful week-end to play catch-up here at home. We were to have only gone to the cottage just for a day trip to pay off some bills and cut grass and pick veggies from my garden and come back home......HOWEVER, that is not what went down at all, well sorta, lol!! We did go up on Saturday as planned and everything was peachey until our silly dog decided to run away We combed the area, the marina the highway up and down to no avail. We went for lunch came back and still no sign of him. We drove about again and still no sign of our dog anywhere so we decided to head to our trailer so we could get our work finished there for the day and then go back to the cottage and see if our dog has come back yet......nothing, still no sign again after driving about, at least he wasn't anywhere flattened on the highway. We had a pic-nic on our front lawn and then came back home around 7:30pm....we had to as we had plans already made for Sunday, and hubs was certain we wouldn't be seeing our dog again......it was hard for the kids to leave without their doggie, but they toughed it out. "course when we arrive home around 9pm, there was a message waiting for us, ourdog had been found and a neighbour was taking care of him.....so now we had to go back to the cottage on Sunday pick up the dog, and race back in time for a dinner engagement....we literally had 1/2 an hour to freshen up before heading back out again to dinner.....was tight, but we made it. Our dog? He was found at the marina across the highway, they asked any of the boaters if anyone was missing a dog....by 5pm, the owner's wife took pity on our dog and decided to take him home with them. Their daughter fell in love with our dog and wanted to keep him so her mother made arrangements with a neighbour who also has a lab to mind him....so our silly dog had an adventure, made new friends and even had a sleep over......too funny!! Though it wasn't funny at the time!
Needless to say, I didn't get in any workouts on Saturday, Sunday and well yesterday I was just too damned exhausted to even try! Eats weren't too bad though and managed to maintain eating on plan w/ 2 scheduled cheat days. I'm still a little tired but I was raring to get back into things.....

Timed Intervals: Circuited - 3 x 30secs, 60secs, 90secs

Jax
DB OH Lunge:8e
Burpees
Underhand DL to Curl:30e (dumbells)
MTN Climbers
Tri Press/Nosecrusher combo:15 (could've gone heavier, will increase this next time)

ADDED: 15mins recumbant @ level 4, to pay for some extra sins ()

Todays eats:
m1) 4ew + cayenne
m2) PWO shake (1.5 scoops protein n' water + glutamine: the extra to make up for missed meal yesterday)
m3) mixed greens + imitation crab, udo's and applecider vinegar
m4) 1/2 can tuna and lemon, cayenne
m5) grilled chicken breast, green beans and brown rice.
m6) protein n' water + glutamine b4 bed

as a sidenote, I have tried that protein, mixed with cottage cheese and peanut butter and is soooooo NOT for me, lol!! Maybe a different flavour of pp, or maybe if I were to blend it a bit and add some splenda...it may tase allright