T-t-t-today, junior!

I updated this morning, but really quickly I wanted to start inputting what I do each day at the end of the day. 

Today was the second day of my manager class for work, and as part of my training I had to eat some french fries and a nugget but other than that I think I did pretty well today. 

Like yesterday I had a shake and coffee for breakfast. I use Total Soy protein shake mixed with almond milk. I like the thickness of this one as opposed to other shakes. I really like the body by Vi shakes and they work really well but those are way too damn expensive.

I did the same snacks as yesterday as well. I like repetition when I eat because it makes the in between meals easier. If I know my snacks add up to under 400 calories, I know if a higher calorie lunch will be okay or not. This happened today.

For lunch I had a Grilled Chicken Premium Ranch McWrap (420 calories) and a small fry (230 calories). This is a few more calories than I like to have at lunch but I also know if I don’t eat a few carbs at lunch I’ll regret it later. 

Dinner was homemade chicken noodle soup and for dessert I had 2 cups of kettle corn. 

I ate about 1700 calories today, staying within my goal range. Oh, and I’m trying to stay between 1200 and 1800, trying to get closer to 1500. I know that if I stay under or around 1800 calories I shouldn’t gain any weight (unless I’m bloating) and I also feel more satisfied with that amount of food. 

Right now, I feel starved at 1200 calories unless I am really busy that day. I know I can lose a lot more weight eating 1200 but it just isn’t as sustainable.

Okay, on to the exercise portion of my day. 

Since I usually work second shift, I like to work earlier in the day but class is 8 to 5 so I had to workout later. It’s a lot more difficult for me to get it done if I put it off until later. The only things keeping me going were my mom, my dog, my followers, and my progress. This is why I started a blog. 🙂

I did my HIIT cardio training first. Each minute of the workout is a different intensity level. I think of level one as sleeping and level 10 the fasted run I can do. Here’s how I use HIIT for 20 minutes of walking/running:

Min 1 – Level 3
Min 2 – Level 4
Min 3 – Level 5
Min 4 – Level 9 
Min 5 – Level 4
Min 6 – Level 9
Min 7 – Level 4 
Min 8 – Level 10
Min 9 – Level 4
Min 10 – Level 10 
Min 11 – Level 4
Min 12 – Level 10 
Min 13 – Level 4
Min 14 – Level 10 
Min 15 – Level 4
Min 16 – Level 9
Min 17 – Level 4
Min 18 – Level 9 
Min 19 – Level 4
Min 20 – Level 3

The first three minutes act as a warm up and the last two are a cool down. This is my third week doing this kind of training and I like it a lot. First, I’m feeling a lot of progress. I actually jogged for all of my level 10 minutes, even though half of them are up hill. Second, I feel like an actual athlete, not just like an old lady in a walking suit. 

I kid about walking being for old ladies, but jogging/running just makes me feel like I’m using my 23 year old body to a fuller extent. It just feels better inside and out.

Finally, keeping track of every minute helps me maintain my focus. It’s easy to just go through the motion when working out. HIIT really helps keep the focus. 

When I got home from my walk I went on to strength train my abs. I did 3 sets of 14 crunches, reverse crunches, and cross-crunches. Something I need to work on if focusing during my strength training. In his book Strength For Life, Shawn Phillips talks about how focusing during workouts helps get better results and I think it’s true. When I really pay attention to the way my body is moving, I feel more of a burn and therefore feel more successful. 

I’ll get more into the tips from Strength For Life as I progress and end up re-reading it. That’s probably not the best way to do it but so far I’m doing fine. 

It’s the 3rd week in and already I can tell a difference in my body. Even though the scale hasn’t moved much yet, I can tell I’m getting stronger and shrinking a little. It’s great.

It’s also really cool starting to see more definition in my body. I have a collarbone! I can’t wait until I have hipbones. 🙂 And I think I can see some muscle definition under my flab. It’s great. I am strong, I just need to keep increasing my strength so that I can burn more calories without trying. More muscle = more calorie burning = less guilt/weight gain when indulging. 

That’s really all I can think of for now, so I’ll get back at it tomorrow. Questions are also greatly appreciated, just let me know.

Until tomorrow, keep making smart choices!

Good Morning!

So, this is an odd post, as I am not a morning person, but I wanted to update about what I did yesterday.
Yesterday marked the start of week 3 of my 12 week “strength for life” journey.
I have never done a straight up program before so this is a bit different for me.

I started out the 12 weeks at about 275 pounds and that’s about where I have stayed because of big events and period bloating and the like. The lowest I weighed in at is 269 so that’s my immediate target. My end goal is to be under 250 by December 8. 

I’ve been strength training 6 days out of the week and doing HIIT cardio two of those days. 

I’m also attending manager training at work today and I know we have to taste test products. We shall see how the day progresses, but it’s also a HIIT/ABS day so I’ll do cardio later to burn a bit of that off. 

So yesterday…

I worked out my shoulders, chest, and arms with a PUSH workout.

All of these exercises were done in the following sets:

2lbs x 12 reps
3lbs x 10 reps
4lbs x 8 reps
3lbs x 8 reps

The goal is to rest between the first three sets, but the last set is a drop set, so there is no rest. It really helps push the muscles to max, even though I’m starting out with little weights. 

The moves I did:

Dumbbell Bench Press
Dumbbell Flyes
Dumbbell Side Raises
Dumbbell Triceps Kickbacks
Dumbbell Biceps Curls

The biggest part of FIIT strength training is to focus on each movement. The more you focus on what your muscles are doing and slow down, the more you’ll work each movement. Trust me on this one. It’s something that I have a hard time doing but when I do it right, I definitely feel it more, in a good way.

Yesterday in terms of food went pretty well I think. I stuck to 1800 calories. I am good with this, especially with traveling and the change up in my schedule.

Breakfast:
Coffee and Protein Shake

Snack:
1oz cocoa dusted almonds

Lunch:
6″ turkey sub, put my own mayo on

Snack:
1 Kind Nut Bar

Dinner:
6″ sub, other half

Snack:
Kettle Corn, Peanut Butter, and Mini Chocolate Chips

The biggest thing not to forget is water. Water boosts metabolism, so it’s a no-brainer, but it’s so easy to miss. My trick is that I have a 32oz Nalgene bottle and I just make sure I fill it up and drink it twice each day. 

Okay, but now I have to get going. I’ll be back later though, hopefully. It’ll be a long day. I don’t usually do mornings.