Working out during the day in this AZ heat (108-111 degrees) can be a drag. It is because of the heat that I wake up so early so that I can get to the gym before I break out in a serious sweat. It is true to inhabit Phoenix you must live in air conditioning some how or some way. It is common for people to say (perhaps right after they had to walk outside in the sun (even if it was just from their air conditioned house to their air conditioned car) that they want to go swimming. Its just what we do... I think anyone who knows me well would know that hanging by the pool (normally drinking a margarita) is my favorite past time. Which is why I thought that some of my cardio days have to involve laps in the pool.
I wasn't under the correct impression at the time when my thoughts veered in that direction because I was thinking that mixing swimming (my favorite thing) with working out (my least favorite thing) would some how equalize things for me. Well one thing it did for me was set me straight. I now know that swimming is very difficult. I was very tired after 6 laps and my goal was 12. I hit 10 and gave up because I was practically drowning in 4ft of water veering in other peoples swim lane because my body was so tired. My legs were like soggy mini wheats and I just could no longer make sense of swimming laps. I did enjoy my self while gaining a new respect for swimmers.
Saturday, June 30, 2012
Thursday, June 28, 2012
80 Day Thursday- Day Off Thursday
Woke up this morning very sore and exhausted. Listening to my body so decided to utilize my day off for this week on this Thursday. I got to sleep in until 5:30am and I was simply very grateful for the shuteye.
Mealplan
B)Protein shake
S)Turkey Slices
L) Chili and Salad
S) Apples with PB
D)Chicken and Broccoli
S)Protein Bar
Suggested Power Salad from Ann Pratt:
Mealplan
B)Protein shake
S)Turkey Slices
L) Chili and Salad
S) Apples with PB
D)Chicken and Broccoli
S)Protein Bar
Suggested Power Salad from Ann Pratt:
Wednesday, June 27, 2012
81 Days - Bootcamp Wednesdays
The goal for me is always to get to bed by 8pm but if I can fall asleep before 9 I am pretty ectactic. I woke up early (3:50am) but didn't get up until about 4:01am which is a result of me getting to bed on time. I left the house a tad bid late but managed to get to the gym by 5:10am which still gave me plenty of time to set up for my Barbell Strength class with Michelle B.
Husband Jason G. decided to try out the class (yes I begged him) simply because he was saying the class wasn't hard and wouldn't accomplish the goals I originally set out to hit, but after 30 min of bending down with weights on his back he suddenly decided the class was just fine for me to take. I am glad he decided to come around.
Today being wednesday I am normally scheduled to go to bootcamp in the evening but since the temperture peaked at 110 I thought today might be a great day to sit this one out. If I hadn't done Barbell Strength this morning I can assure you I would have tuffed the class out regardless.
Meal Plan
B)Protein Shake (with supplements)
S) Oatmeal
L) Tapia over a bed of fresh greens
S)Apples n Peanut butter
D) Sauted chicken with veggies ate with steamed broccoli
Husband Jason G. decided to try out the class (yes I begged him) simply because he was saying the class wasn't hard and wouldn't accomplish the goals I originally set out to hit, but after 30 min of bending down with weights on his back he suddenly decided the class was just fine for me to take. I am glad he decided to come around.
Today being wednesday I am normally scheduled to go to bootcamp in the evening but since the temperture peaked at 110 I thought today might be a great day to sit this one out. If I hadn't done Barbell Strength this morning I can assure you I would have tuffed the class out regardless.
Meal Plan
B)Protein Shake (with supplements)
S) Oatmeal
L) Tapia over a bed of fresh greens
S)Apples n Peanut butter
D) Sauted chicken with veggies ate with steamed broccoli
Tuesday, June 26, 2012
82 Days Tuesday Cardio Day's
Meals
B) Protein Shake w/glutamine and BCAA
S) Oatmeal with eggs
L) Fish and Salad & apple
S) 3 slices of Turkey
D) Chicken with green beans and brown rice
S) Protein Bar
Monday, June 25, 2012
83 days Monday Barbell Training
Woke up on time 4:15am and got my body moving right away. I am such a morning person! Immediately, I start voxing and texting, packing, cooking, and next thing you know I'm driving to the gym. Started on time on the StairMaster although I didn't get to go for very long because the class I decided to take at the gym requires set up and space was limited. My friend (work out partner Angie and I) went to set up so we could get our bar bell workout on...
The class was absolutely amazing... (Michelle is her name and weights are her game) and she was pretty built in a very sculpted way. She left no room to question whether or not if she knew what she was talking about. Michelle is clearly a work out expert, although she was not intimidating at all.
Angie and I decided to get our weights and other materials and then it was go time. In the class we started with stretching of course but I always get a little worried when while stretching (which is suppose to be the easy part) is hard. The training we did utilized 4 different muscle groups. Shoulders, Legs, Arms, and Chest. Lots of squats, lunges, presses, rows, dips, etc...
The intensity is what you make it, since you are in control of the weights and the effort. There is always options to modify motions as alternatives but since I am on a path of serious athlete that simply is not an option. I did enjoy myself (if that's even possible to say since this class involves physical pain) but more so am happy I got through it and felt a sense of accomplishment. I think this class will be a nice complement to my weekly routine.
I have 1/2 hour more of cardio to get through sometime this day. If I don't get to it I will work through a bonus round before bedtime which is 7pm.
Bonus Round
Meals
B-Protein shake w/protein (glutamine) and bcaa
S-Turkey (3 slices salad
L-Tapia and green beans
S-2 brown rice cakes with 1table spoon of PB
D-Chicken and green beans
S-Protein Bar
The class was absolutely amazing... (Michelle is her name and weights are her game) and she was pretty built in a very sculpted way. She left no room to question whether or not if she knew what she was talking about. Michelle is clearly a work out expert, although she was not intimidating at all.
Angie and I decided to get our weights and other materials and then it was go time. In the class we started with stretching of course but I always get a little worried when while stretching (which is suppose to be the easy part) is hard. The training we did utilized 4 different muscle groups. Shoulders, Legs, Arms, and Chest. Lots of squats, lunges, presses, rows, dips, etc...
The intensity is what you make it, since you are in control of the weights and the effort. There is always options to modify motions as alternatives but since I am on a path of serious athlete that simply is not an option. I did enjoy myself (if that's even possible to say since this class involves physical pain) but more so am happy I got through it and felt a sense of accomplishment. I think this class will be a nice complement to my weekly routine.
I have 1/2 hour more of cardio to get through sometime this day. If I don't get to it I will work through a bonus round before bedtime which is 7pm.
Bonus Round
Meals
B-Protein shake w/protein (glutamine) and bcaa
S-Turkey (3 slices salad
L-Tapia and green beans
S-2 brown rice cakes with 1table spoon of PB
D-Chicken and green beans
S-Protein Bar
Sunday, June 24, 2012
85-84 Saturday- Sunday
Saturday-I enjoyed my Saturday day off from any and all work outs. I allowed my body to rest however I did continue with my meal plan as usual:
Sunday
I had an amazing day! Something about waking up early to do nothing is just so great. I missed my cup of Joe but still I enjoyed my time just the same. Sunday for me is about getting ready for my week, while unwinding from the prior week. I tried to relax for most of my day while working on food prep through grocery shopping and meal organization.
Cardio- Swimming Laps/ Treading Water
Back Work Out
Pull Ups
Dumb Bell Rows
Row Seated
Lat Pull Down
Back Extension
Push UPS
Sunday
I had an amazing day! Something about waking up early to do nothing is just so great. I missed my cup of Joe but still I enjoyed my time just the same. Sunday for me is about getting ready for my week, while unwinding from the prior week. I tried to relax for most of my day while working on food prep through grocery shopping and meal organization.
Cardio- Swimming Laps/ Treading Water
Back Work Out
Pull Ups
Dumb Bell Rows
Row Seated
Lat Pull Down
Back Extension
Push UPS
Saturday, June 23, 2012
Friday 86 days Split Floor Plan
Working out daily can come in many forms. Sometimes you work out early or sometimes late. There might even be times when you have to work out at two different times of the day to get your entire work out regimen completed. This notion reminded me of a split floor plan house for some reason. I remember purchasing my first home and it had a split floor plan which is a house with a master bedroom all the way on the other side of the house.. I guess the purpose is to be as far as possible from your children (lol), which has benefits and costs. I would say the main benefit of having a master bedroom on the other side of the house is privacy. Not worrying about noise can be beneficial to all parties involved. Usually houses that have this split floor plan cost a tad bit more due to the appeal of having the bedrooms separated.
In like manner working out at two points of the day can offer some benefits but likewise has its share of cost. The immediate benefit that come to mind is accomplishing your work out routine. Working out multiple muscle groups can take time and not everyone schedule allows for 2 plus hours in the gym so splitting the work out helps with this problem. By working out in the morning then evening allows the body to rest somewhat so tackling a large work out still ends up being effective thus creating results.
The costs on the other hand should be considered. Spending valuable time to go back to the gym in the same day takes time from something or someone else not to mention the gas it takes to get you there. Perhaps if the gym is on your regular route or if you choose to implement a split day and your evening is totally free this idea might be a good one. For me this is the case therefore while I wont be splitting every work out I can see that I can implement as needed.
Recommendations- If this idea strikes you as ideal for your lifestyle just know that despite being an healthy option, it should not be an everyday option. It is also important to remember that the body needs fuel to sustain any work out much less two in one day. Getting the right amount of nutrients and calories is necessary to support a rigorous routine so eat right and drink lots of water.
Morning work out: Cardio 2 miles with two max sets of push ups
Evening work out: Weight Training (Focus on Arms and Upper Body)
Stretching
Seated Chest Pres 30lbs 3x 12
Standing Dumbbell Curls 12.5lbs 2x 12
Close Grip Bench Press 20lbs x3 x10
Dumbbell Flys 7.5lbs 3x12
One Arm Dumbbell Kickbacks 7.5lbs 3 sets 12
Barbell Standing Curls 20lbs 3x12
Abs
60 crunches
20 each side jack knife
Meal Plan
B)-Oatmeal
S)-Apple w/tb peanut butter
L) Green Beens and Chicken
S)-Protein bar
D) 3 turkey slices with apples (plus applesauce)
S) Protein shake
In like manner working out at two points of the day can offer some benefits but likewise has its share of cost. The immediate benefit that come to mind is accomplishing your work out routine. Working out multiple muscle groups can take time and not everyone schedule allows for 2 plus hours in the gym so splitting the work out helps with this problem. By working out in the morning then evening allows the body to rest somewhat so tackling a large work out still ends up being effective thus creating results.
The costs on the other hand should be considered. Spending valuable time to go back to the gym in the same day takes time from something or someone else not to mention the gas it takes to get you there. Perhaps if the gym is on your regular route or if you choose to implement a split day and your evening is totally free this idea might be a good one. For me this is the case therefore while I wont be splitting every work out I can see that I can implement as needed.
Recommendations- If this idea strikes you as ideal for your lifestyle just know that despite being an healthy option, it should not be an everyday option. It is also important to remember that the body needs fuel to sustain any work out much less two in one day. Getting the right amount of nutrients and calories is necessary to support a rigorous routine so eat right and drink lots of water.
Morning work out: Cardio 2 miles with two max sets of push ups
Evening work out: Weight Training (Focus on Arms and Upper Body)
Stretching
Seated Chest Pres 30lbs 3x 12
Standing Dumbbell Curls 12.5lbs 2x 12
Close Grip Bench Press 20lbs x3 x10
Dumbbell Flys 7.5lbs 3x12
One Arm Dumbbell Kickbacks 7.5lbs 3 sets 12
Barbell Standing Curls 20lbs 3x12
Abs
60 crunches
20 each side jack knife
Meal Plan
B)-Oatmeal
S)-Apple w/tb peanut butter
L) Green Beens and Chicken
S)-Protein bar
D) 3 turkey slices with apples (plus applesauce)
S) Protein shake
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