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28 days of Christmas: Day 17

XMAS Day 17~ today is an official DAY off~ so enjoy it!!  I am planning to get all sorts of stuff accomplished on my To Do list!! If you’ve missed any workouts, be sure  to do them TODAY!!

Also, on days you don’t workout your entire focus needs to be on DIET~

Here’s the diet I’m trying to follow for contest:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books) chef

Like I said- “FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

 

 

Cold hard truth!

The cold hard truth hit me last night regarding my diet…I’ve been a super slacker and I am a carb addict (have been for ages…but I’m in a relapse!).  I ended up eating way to much dairy and gluten for my poor tummy to handle yesterday and ended up with a tummy ache all night and part of this morning.  The distance between what I KNOW works for me in my diet and the ACTUALLY DOING IT is way to far right now!! The cold hard truth is that I need to put much more effort into my food choices.

In order to break my current carb addiction I am going very low carb for the next couple of weeks– it’s going to coorelate perfectly with my buffing phase and hopefully catapult me towards a successful training period for the Warrior Dash.  There’s just about 58 days of training left befor the event!!

My plan to run yesterday never happened…my DD was still sick, so I spent the afternoon at the DR’s office with her.  She’s doing better today– NO FEVER FINALLY, so she’ll make it to school tomorrow, YAY~!!  Today’s cycle day 3 for me, I have more energy than the past 2– I have slept and insane amount the past 3 days!  I guess my body likes to make up for the BAD SLEEP it gets during the last week of each cycle….

My plan for today will be to get to the gym EARLY so I can tan and run on the treddy before my son arrives for our lifting session.  We have legs on tap!  It should be a GREAT workout!!  Here’s the tenative line up: Leg Press, Knee ups on bench, Walking lunges, High Knees, Bulgarians, Laying side leg raises, Smith Lunges, Butt Squats, lower back/booty extensions.

Low, Low Carb will be tough, but I need to do it to “reset” my body and mind!! Time to be HONEST and face the reality of my own weakness!

I can do it!!

-Michelle

"Thin in 30" CONTEST Diet

“Thin in 30” CONTEST Diet :

A lot of results can happen in just 30 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books) chef

Like I said- “FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

***NOTES ABOUT CARB INTAKE***

5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will

Just DIET!~ S6day32

I did it!! I did at least an 11 minute workout EVERY DAY IN MAY- I think I only had to resort to the 11 min version 2-3 times and about 4-5 of those workouts were long hikes in the woods- It’s not like I hit the gym for a crazy intense lifting workout every day…it was a good variety of workouts!!!

I was joking with my hubby last night that after working out for 31days in a row…. I deserve to take every day off in JUNE…BUT that’s just my hormones talking.  Cycle days 23, 24, 25 are the worst…I get feelings, thoughts and emotions that are just retarded during those days each and every month!  That’s why my theme for June is going to be “Just Diet” JUNE.

My focus is going to be on my diet~ it’s what needs the most work and much of what my problem is with consistency and quality of my food choices. I really need to force myself to count my portions this month and stay focused on eating protein, fruits and veggies!!  Due to my “BOOSTING” status I’ve been STARVING the past week…it’s crazy how a switch gets flipped every month after ovulation and I get HUNGRY!! Good to know I have a metabolism!!

Okay…

So here’s a rough outline of my goals for eating during – a boosting day:

on empty- NOXS pills 2 with just water- wait 60 mins to eat
M1: PF -4 eggs over easy
M2: GPFC(fruit)-  a brocolli slaw salad with a small amount of shredded cheese, cashews, sesame seeds, asian dressing and deli turkey and a apple
muliti vitamin, boosting pills, calcium (with mag and zinc), Selenium
WORKOUT- after workout CREATINE= CARB
M3: PC-2 carrots- and a protein shake in water
M4: PPCGGF-  Taco Salad romaine and spinach- with hamburger meat corn chips are a veggie :), with some cheese and real ranch dressing
Treat= candy or popcicle or popcorn
Night time supplements- during boosting I’ll take variuous combinations of items to help me sleep like melatonin, zma, an hgh supplement, calcium

and yes, I do only eat about 4 times a day…I like to eat alot at most sittings vs. eating smaller more spaced out meals

 

JUST DIET JUNE!!

Just do it,

Michelle

P.S. Today is Sizzlin’ in 6; Day 32

OFF!! day for workouts
OR ACTIVE REST- SHOP, WALK, CLEAN ETC…

42 Days to Go!

42 Days to GO!!!

Guess What??

I have 42 days to go until my goal!!

I am so fired up and motivated… although you wouldn’t think so by some of my food choices this week – burgers, pizza, pop and a couple other mis-haps!

But I AM fired up!!! More than I have been in quite awhile.  I’m getting in better shape every day and once again have that extra little MOJO I’ve needed to hit the BEACH at my BEST in March!!

So…today I did my second Back workout of the week:

warm up r-bike 10 mins -talked to my Sissy~ she is so nice

Lat pull downs

110×10

140×10

150×10

160×6 + 130x 5

paired with lower back extensions (booty focus)

70×25

90x20x2sets

assisted pull ups focused on biceps

20x10x2

30x10x2

paired with

shoulder press seated backwards

50×10

70×10

90×10

100×10

seated rows

90×10 full extension

110x10x2

paired with Full extension sit ups (on hyper-extension machine)

15, 15, 10

Wide hi-cable lat pulls on knees- one arm at a time

50×15

65x10x3

Paired with pose down cable bi curls

30×10

40x10x3

2 sets of knee ups on bench

then I ran for only the second time this year~

I did 4.5 intervals~ all of this at 2.5 incline on treddy

4 mins warm up, 1 min hard at 8mph; 1 easy min at 6mph total of 4mins 30 secs of hard mins–total time on treddy about 13:30

.. ..I’ve decided I am going to try and run on every EVEN day for a bit…come hell or high water….I am going to try and run every other day even if it’s just for 30 seconds~ RUNNNNNNNNN!!

After my workout I picked Tia up a tish early from school for our “date”…we went to Chuckie Cheese~ thus the PIZZA and POP!

Even with that my eats ended up halfway decent today, but overall I this is a way below average day for me, I’ll give myself a C–at least I didn’t over eat and at least I mad some good choices (apple, celery, steak and I did take my supps and drank plenty of water)

5 P’s:steak, steak, pizza, steak, steak (lots of tenderloin!)

4C’s: apple, pizza, pizza, pizza.

F’s: pizza, pizza, steak fat, steak fat

G: tomato sauce on pizza, and I’ll have some celery b4 bed

T: pop- mostly coke zero (I’ve never had this b4…it’s okay, but I like diet coke better) and some root beer

too many C’s for buffing~ I’ll fix that tomorrow with a better day! Fridays are always better than Thursdays!

Okay, now I’ve gotta go to bed

toodles,

Michelle