Starfish hunting

Today we went to the beach for about an hour and then did some shopping around Dartmouth. When we got home, Jer's Mom took me out to the ocean so we could look for starfish. Last time we were here, we saw a few but this time no luck so far. They are so neat and you don't see them in Ontario (freshwater, of course) so I am so amazed by them. Instead I did pick up a few other neat shells and hollow crab-heads on our walk. We might try again tomorrow. This photo is of periwinkle shells, all around some rocks. There was a big storm before we got here and a lot of seaweed and other things washed up on the shore. These little guys eat the algae attached to the rocks.

Last night was also a really good time, we went to a place in Halifax called Rockbottom which is actually a restaurant with its own brewery attached. It's all rock and in the basement hence the name. Anyway it was a good time, we drank a lot of beer and played a lot of trivia. We didn't win any of the rounds but figured it was because the other groups were cheating. Duh.
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Tuesday workout:
-3 x 12 bodyweight squats
-3 x 12 plie squats, 20#
-3 x 12 straight legged DL, 50#, 60#, 60#
-3 x 12 hamstring curls, 25#, 45#, 45#
-3 x 12 standing calf machine raises, 30#
-3 x 12 pushups
-3 x 12 bodyweight bench dips
We played some baseketball after that, a game of "15". He won.

It's worth mentioning how different the machines can be at different gyms. The sizes of the equipment vary and also the weights do too... they shouldn't but they do. Normally I do 35# calf raises, today with 3 sets of 12 at 30#, my calves are both really sore. Good idea to keep this in mind when traveling or starting somewhere new.

Made it!

We made it successfully to Nova Scotia. It was a 19 hour drive in total. It wasn't too bad since we switched driving on and off roughly every 2 or 3 hours. Jer did most of the driving although I did a lot more this time than last time so he was able to get some rest too. We arrived aroun 6pm last night and mostly took it easy, today we spent most of our time with his family but then we took the ferry across to Halifax, had fish and chips at the harbour and Cow's ice cream. Tomorrow we're going to hit the gym and I'll probably double-up my workout since I missed today's.

En route to the maritimes

We have now been in the car for 16 hours straight except for gas fillups and mcdonalds breakfast. Jeremiah is subjecting me to country music since it's his turn to drive. It has been pouring like crazy for the past 4 hours. Oh hey hurricane Irene, what's up? Forgot my raincoat at my parents house back in Ontario. You don't care? That's cool.

I tried to post a mobile pic but my phone is being screwy. Maybe I'll blame Atlantic Canada's reception. Yes. I will.

No workouts today. Extended cheat day of course. What else do you do in a car for 20 straight hours?! No more country music, somebody pls heeelp...
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Saturday's workout:
-5 minute treadmill warmup
-3 x 12 bodyweight squats
-3 x 12 plié squats @ 17.5#
-3 x 12 straight legged DL @ 60#
-3 x 12 leg extensions @ 40# 40# 45#
-3 x 12 leg presses @ 90# 115# 135#
-3 x 12 seated calf raises @ 35#
-3 x 12 leg adductors @ 90# 100# 115#
-3 x 12 bodyweight bridges
-10 mins stretching

Shoulders

My back (rhomboids and traps) and hamstrings are still sore today from CrossFit on Wednesday. As much as I enjoy CrossFit, I don't enjoy being in pain for multiple days after- limiting the number of further workouts I can have in a week.

The more I think about it, the more I realize how much my mental well being and my physical health/strength are related to going to the gym. On days when I don't workout I feel like a total loaf. I binge eat and feel crummy. Not sure why. When I go to the gym, I eat healthy, have a positive outlook etc. They are two very intertwined things for me and I can't seem to separate them. Maybe it's a good thing? Maybe not. Hard to say. I should want to eat well every day, not just on gym days. That should be my new goal although the "cheat day" thing is helping quite a lot since I don't let myself eat junk during the week anyway.

I went to the gym today anyway despite my sore muscles and just tried to avoid working them too much.
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-5 minute treadmill warmup, walking
-warmup set of 12 35# shoulder presses
-3 x 12 military presses @ 45#
-one set delt flyes @ 30# (realized my back was too sore, stoppe)
-3 x 12 lateral shoulder raises @ 8.8#
-3 x 12 shoulder raises @ 8.8#
-1 x 12 shoulder presses with dumbbell @ 15#
-3 x 1 minute planks
-3 x 12 roman chair knees to chest/ straight legs (alternating)
-3 x 12 bicep curls @ 20#, 17.5#, dropping the set
-5 minute stretch

CrossFit

This morning I woke up early to wait around the DriveTest centre for an hour so that in 30 seconds I could have my licence upgraded to GM. Despite the ridiculously long wait, I am now a fully licenced motorcyclist! W00t!

Anyway after that I went to work for a couple of hours and then to CrossFit for noon.

The WOD was:

Strength: Press 5-5-5 (me: 8 reps @ 45lbs twice for a warmup then 55#, 60#, 60# for 5)
Five rounds of:
Run 400M
20 Deadlifts (65#)
20 Pushups
10 Deadlifts
10 Pushups

It was really rough. My legs were already a bit sore from leg day yesterday. I'm starting to wonder if CrossFit is a great idea to mix with my regular weight training or not. I like CrossFit but I like going to the gym more. I think I actually just like the people at CrossFit a lot more than I like the workouts. I'm not sure I like this interval training stuff as much as I like taking an hour to myself and spending it at the gym doing my thing. It's more therapeutic than anything sometimes. I won't be able to go again for a couple of weeks because of our trip.

Wondering what the hell CrossFit is? Here's the wiki: http://en.wikipedia.org/wiki/CrossFit

Nut butter!

So as it turns out, my somewhat dry protein bars are amazing with nut butter. At the bulk barn they sell sunflower seed butter with flax. It's heaven! I try to use it sparingly but it can be difficult. Anyway I had some protein bars with nut butter this morning before the gym.

In my fridge right now, I have sunflower seed, almond and peanut butter. Nut butters are a great source of healthy fats, but they should be used sparingly if possible since they do contain a lot of calories. Think of a serving as 1 tablespoon.

Friday we leave for NS. I'm a bit concerned about what I'm going to do for exercise when we're there. I'd like to keep up with my program but I don't have a gym to go to. There is a gym on the base there that Jer can get into for free. I might look into getting a week pass or something. Alternatively, I could do some of the workouts from bodyrock.tv. I'd prefer to just keep up with my program. I know how my fitness and healthy eating are so related. I hope I don't fall of the bandwagon while we're on vacation.

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Today's workout:
-5 minute run
-2 x 15 bodyweight squats
-3 x 12 plie/sumo squats @ 17.5lbs
-3 x 12 stiff legged dead lifts @ 50, 55, 60lbs
-3 x 12 hamstring curls @ 45, 55, 60lbs
-3 x 12 sitting calf raises @ 35lbs
-3 x 12 machine adductors @ 90, 100, 110lbs
-5 minutes stretching

Homemade protein bars

Tonight I tried out one of Jamie Eason's protein bar recipes. They turned out not too badly, I made the chocolate ones.

Here's the recipe:

1 cup Oat Flour
4 Egg Whites
2 scoops Vanilla Whey Protein Powder
½ cup Splenda, Truvia, or Ideal
½ tsp Baking Soda
¼ tsp Salt
8oz Berry flavored Baby Food
3 tbsp Baking Cocoa
4oz Water

Mix wet and dry ingredients separately, then combine. Bake @ 350 for 20-25 minutes.
 
I wasn't sure where to buy oat flour so I just used my coffee grinder and ground up oatmeal. Seemed to work out fine. You can definitely taste the sucralose but it's probably better than the microwave cake that I made myself last night which I covered in buttercream icing. It was an extended cheat day- OK? Anyway I wouldn't mind trying some of the other flavours of bars she has. These ones turned out a little on the dry side. They probably needed only about 18 minutes in my oven (or more buttercream icing).
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-run 1 mile
-warmup: 10 lat pulldowns, 10 pushups, 10 thrusters, 10 tricep dips
-2 x 15 pushups
-3 x 12 chest presses @ 45lbs
-3 x 12 tricep dips
-2 x 12 chest flyes @ 40lbs
-3 x 12 tricep dumbbell presses, 15lbs, 17.5 lbs, 17.5lbs
-3 x 12 crunches
-3 x 12 v-sit/bicycles

Inspiration and Motivation

What keeps you motivated to keep exercising and eating healthy?

For me, I tend to set small (and big) goals and work toward them. I think it's great to set ones that are accomplished with not too much effort, for me this might be running a short race versus a bigger goal like gaining 5-10lbs of muscle. I can easily run, but gaining muscle mass is a slow, long process that requires time and dedication.

Inspiration for me comes from "following" via facebook and online strong women like Jamie Eason and Zuzanna from bodyrock. They are both examples of what extreme dedication can look like. Although they are both inspirations, I also try to keep in mind the reality that I'm not a full time athlete or bodybuilder and take away what I can from their hard work.

Additionally, the health benefits of exercise and eating well keep me motivated. I really believe that prevention is the key when it comes to disease. Think obvious ones like heart disease and osteoporosis but there are tons of links from anxiety to Alzheimer's.

One thing worth mentioning though, is that too much vigorous exercise can lead to the production of free radicals within the body (the molecules that damage DNA and potentially lead to cancer). This is a problem when people don't rest enough. Rest is important! Most of us need 7-8 hours of sleep a night, and incorporating a rest day is a good idea if you are working out on a 6 day a week schedule.

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Friday's leg day workout:

-5 minutes on stationary bike
-2 x 15 bodyweight squats
-3 x 12 plie/sumo squats @ 17.5lbs
-3 x 12 straight legged deadlifts @ 25lbs/dumbbell
-3 x 12 hamstring curls @ 45, 55, 60lbs
-2 x 12 lunges each side with 8.8lb dumbbells
-3 x 12 seated calf raises

I felt like I needed a little something extra so I added in some lunges. I can feel it a bit today. I like having two leg days a week, hopefully I can keep it up.

Thursday

This morning I had an exam, afterward I had lunch then hit the gym. I did Friday's workout which was shoulders:

-5 minutes on elliptical
-3 x 12 military presses @ 40lbs
-3 x 12 deltoid flyes @ 30lbs
-3 x 1 minute planks
-3 x 12 knees to chest in the roman chair
-3 x 12 bicep curls each arm @ 17.5lbs

Tomorrow I have another exam but will hopefully still have time to get to the gym.

Currently at school studying.

Looking forward to Nova Scotia.

Spinning and Stress

Today I studied all morning and then did a 40 minute spin class followed by the back workout (Thursday) since CrossFit is cancelled today. I haven't been able to make it to CrossFit in a couple of weeks unfortunately. I figured since today I did my Thursday early, it would give me time for a second leg/glute workout later in the week. Ideally I'd like to be doing two lower body workouts a week instead of just one.

Anyway it was a good workout and weights were as follows:

-40 minute spin "warm up"
-3 x 12 70lb lat pulldowns
-3 x 12 rows with barbell @ 40lbs
-3 x 12 lat rows (on bench) @ 17.5lbs
-3 x 12 back extensions on floor

I think that even during times of high stress it's a good idea to keep up with your exercise routine. Exercise can alleviate stress and increased O2 to the brain can't be a bad thing to help my studying for the rest of the day :) One exam tomorrow, then one Friday, then a break. Ahh.

BCAAs

I know I have been pretty bad about posting lately but it's final exam time so I've been busy!

Anyway I have been sticking to my training plan (an earlier post) and nutrition wise, I've also been doing well and haven't really felt like I need to cheat much. I really like the idea of having a cheat day, it gives me something to look forward to.

This morning before work I hit the gym for leg day:
-5 minutes elliptical
-15 x 2 sets bodyweight squats
-12 x 3 sets plie/sumo squats @ 15lbs
-12 x 3 sets straight leg deadlifts @ 20lbs per dumbbell
-12 x 3 sets hamstring curls, @40, 50, 60 lbs
-12 x 3 sets seated calf raises @ 30lbs
Had a bit of a stretch and was on my way.

On the way home I picked up some more branched chain amino acids since I was almost out:
They have been part of almost every workout for the past two months. I really think that they help with recovery and I have heard them be referred to as your protein "insurance" which makes a lot of sense. Muscle is made up of approximately 1/3 branched chain amino acids and by increasing intake, muscle recovery should be faster and more efficient. I drink them right before, during and after my workouts until I get home to a protein shake.

Housesitting

Tonight is my last night housesitting for my parents. My sister and I went to the gym again today and I did some glutes, biceps and abs and ran a bit.

Diet-wise I still haven't cheated and am feeling good about it. Either tomorrow or Sunday is going to be cheat day and I'm pretty pumped.

Monday workout

Today I did Monday's workout since I skipped it earlier in the week. I've got an exam tomorrow so I mostly spent the day studying and didn't make it to CrossFit since it was a 30 minute drive one way.

My sis and I made guacamole: 1 lg avocado, 1 clove garlic, 1/2 tsp lemon juice, salt and pepper to taste. It was great, and we had chicken + veggie quesadillas for dinner.

Besides that nutrition is going well, I've been eating fruit for dessert and haven't cheated yet. Hopefully I can stick with it.

Leg day

Today my sister and I hit the gym together.

I continued with my normal workout, leg day:

5 minutes of cycling followed by:
-2 x 15 bodyweight squats
-3 x 12 sumo squats with 15lbs
-3 x 12 straight leg deadlifts with 20 lb dumbbells
-3 x 12 hamstring curls
-3 x 12 calf raises using 20 lb barbel
5 minutes stretching

I also helped my sis through her workout.

I am only on day two of my strict diet with no desserts/cheating until the weekend but it's going well. For breakfast lately instead of eggs I have been having about 1/3 cup oats (dry) mixed with 1 tsp ground flax and 1/2 scoop protein poweder. I have been using progressive vegan protein powder which is green and full of other nutrients too. It isn't pretty but it doesn't taste too bad. It's vanilla flavoured.

Pre and during workouts I am continuing with my BCAAs then post-workout a protein shake with some fruit in it and 1 tsp creatine monohydrate.

Going to give this plan a few more weeks until I expect to see any differences.

"Friday" workout

Today I did what was supposed to be Friday's workout but was missed last week. I will skip chest stuff tomorrow and do the regular leg stuff instead.

I'm not finding it very exciting posting just what my workout was for the day... I need to start thinking of other things to write about.

Lately I have been thinking of trying the "cheat day" thing with my diet. Being very strict 6/7 days and then having basically a day where I eat what I want. It sounds like it works for other people pretty well. The idea behind it is that your body is receiving fewer calories through the week but then the big cheat day loads your body up with fuel so your body doesn't get used to having fewer calories an adapt. This way, you are supposed to be able to remain fairly lean but have that cheat day "reward" as well. I think I'm going to give it a try.

Chest day

I haven't posted in almost a week! Long weekends screw me up. But I have been working out although I missed a couple of days on the weekend.

Anyway this morning I had a chest day at the gym and I'm off again for the weekend. On the agenda is lots of camping and visiting Jer's family.

Looking forward to it. Hopefully I'll take get some great adventure pics.