HAPPY Monday- I ALWAYS think of Kelly when it’s Monday. I love her positive outlook on Mondays…& when I read why she likes Mondays- fresh start- able to set new goals & accomplish new things- I started to have more of a liking for Monday as well. I can’t say that I LOVE Monday- I think that will be hard to get me to ever say..but I can say that I kind of like Mondays now..& I don’t dread them quite so much. So, thanks Kelly 😀
Anyways, this morning I woke up to a new pain- never really had it before. My shoulder/ rotator cuff is kind of killing me. It hurts to move my shoulder/ arm & I don’t know what I did. I’m thinking it might of been from doing some various shoulder exercises this past week- especially when they were very fatigued. I remember doing Arnold presses when I really should of stopped at 2 sets, I did 3..and I think that’s how I might of injured it. Anyone else ever have this happen? I think I’m just going to avoid shoulder exercises. And maybe ice it a bit tonight. I took some Advil earlier in hopes that it might help, but it didn’t really.
This morning’s workout started with a nice heart pumping run on the treadmill- I started at 6.0 & moved the speed up by .3 every minute- ending at 8.7– and then I did a one minute walk @ 3.7.
Then it was time to hit the weights…and some plyometrics too 😀
| Exercise | Reps | Weight |
| Flat Bench Chest Press | 3 sets of 12 | 45lb., 50lb. 45lb. |
| Bench Tuck Crunches | 25 | body weight |
| Reverse Flys | 3 sets of 12 | 5lb. Each hand |
| Decline sit ups | 3 sets of 12 | holding 10lb. Wt. |
| Two Arm Bent Over DB row | 3 sets of 12 | 15lb. Each hand |
| Jumping Lunges | 12 (each leg) | body weight |
| DB Flys (regular) | 3 sets of 12 | 5lb. Each hand |
| Jump Squats | 15 | body weight |
| Wide Grip Lat Pulldown | 3 sets of 12 | 40lb. |
| Pec Dec | 3 sets of 12 | 30lb. |
| Decline Side to side crunches | 3 sets of 12 | holding 10lb. Wt. |
| 21s | 3 sets | 20lb. Barbell |
| Rockstar Jumps | 15 | body weight |
| Frog Kicks on ball (for butt) | 3 sets of 12 | body weight |
| Bench Tuck Crunches | 25 | body weight |
| Cable Rows | 3 sets of 12 | 40lb. |
| Jumping Lunges | 12 (each leg) | body weight |
| Plie Squats | 3 sets of 12 | 25lb weight |
| Bench Tuck Crunches | 50 | body weight |
| Tricep Kick backs | 3 sets of 12 | 5lb. Each hand |
| Rockstar Jumps | 15 | body weight |
| Bench Tuck Crunches | 25 | body weight |
As you can see, I avoided ALL shoulder exercises. I didn’t want to hurt it anymore..although I don’t know if lifting in GENERAL will bother it. It’s just my left side- kind of odd.
Everyone at work knows I’m really into fitness/ health/ etc. They see my lunch & already know what I’m eating before I even eat it- see, they think I’m boring too 😉 But, they know how important it is to me & I even get some questions for people about the different products that I use, etc. And, as you know I’m a HUGE promoter of Greek yogurt 😀
But anyways, this one girl at work will sometimes talk to me about working out- she works out too- does a lot of spinning. She was telling about how one of her friends did the Muscle & Fitness Her’s 8 week challenge. Have you heard of it? It is a FULL guide with workouts – one set is for the first 1-4 weeks, then you switch & do another set of exercises for week 5-8. It ALSO comes with a meal plan/ guide for these 8 weeks. For weeks 1-4 you consume 1,650 calories daily– which includes eating a LOT of egg whites, chicken breasts & veggies- but PLAIN. NO salt, etc. Then on weeks 5-8 you increase your calories by 100 & eat 1,750- but it’s still pretty much the same stuff- lots of grilled chicken, egg whites, etc. Even one of your SNACKS is a 4oz. piece of chicken, 4oz. yam & 1 cup broccoli- (344.5 calories) that’s your SNACK! Crazy!!
Most of what they emphasize on these eating plans is LIMITED condiments- everything is eaten very PLAIN PLAIN PLAIN!
Also the meals focus on balancing protein, carbs & fat. Also, the frequency of meals is important– as you eat every 2 1/2- 3 hours.
The exercise plan is also divided up- here is an example of weeks 1-4:
Day 1: Shoulders, Abs
Day 2: Chest, biceps
Day 3: Off
Day 4: Legs
Day 5: Back, triceps
Days6 & 7: Off
And you are allowed to perform cardio 3 times a week, for 30 minutes a session. They want you to keep the cardio low so that you can build muscle. During your cardio time, they want it to be HIIT or plyometrics of some sort.
Now I’m wondering if I could actually do this. I mean the meals are pretty boring..so that would be hard. But I’m considering it. Craig would probably KICK MY BUTT– he hates when I talk about losing weight, or working out, etc. etc. He always tells me that my body is perfect. Which is nice to hear, but honestly I DON’T believe it, so it’s hard for me to believe it when he says it. I feel like since he’s my boyfriend he feels obligated to tell me these things even though he assures me it has nothing to do with that.
Honestly I just think it would be a good way to switch up my workouts- add something new & I’ll try it for 8 weeks.
I really do need to work on eating more frequently though- I was doing good for a while, but then I just got side tracked and forgot about doing it. But when I was doing it, I noticed I WOULD in fact get hungry at that the same time everyday- my body definitely adjusted & wanted it’s snacks 😀 (as I type, I’m eating an apple for my afternoon snack – OH YA – I’m serious about this 😉 )
Anyways, what are your thoughts on this transformation challenge? Have you heard of it? Do you know someone that did it?
On a side note, the oven guy is headed to our house now to HOPEFULLY fix the oven TONIGHT!! WOOP WOOP!! SO EXCITED 😀
Oh & I’m going to try to post tonight, but I might be so busy running around like a chicken with my head cut off- since I’m trying to pack for the two of us- since we are leaving straight from work tomorrow to the airport..so IF I don’t get a chance to, I’m sorry & I’ll be back soon!
Greek Yogurt & Apple Slices 
lisaou11
/ July 26, 2010Can I be honest here? I’d stay far far away. Magazine plans are notorious for not being thought out or healthy. With your history of disordered eating and overexercising and guilt, I wouldn’t give yourself more ammo to feel that way and let those things come out. And in my experiences—challenges bring those demons out in me. And trying to stick to an unrealistic diet like this is just asking for it.
Holly at Greek Yogurt and Apple Slices
/ July 26, 2010ABSOLUTELY- I LOVE when you are honest. And you know what!? I know you know all about this kind of stuff- so I TRULY listen to what you have to say. Thank you for saying this- I’m thinking I’m going to have to agree with you about this…I think it might just be more of me getting into a crazy ‘cycle of no good.’
lisaou11
/ July 26, 2010oh and listen and BELIEVE craig. He isn’t blowing smoke up your butt–you are hot. believe it sister ;).
It’s fine if you want to build muscle–but trust me, you won’t be building muscle on 1650 or even 1750 calories a day. that’s more like maintenance–if that! esp with your activity.
anyways, i love you! :). and whoohoo for the apple snack.
Holly at Greek Yogurt and Apple Slices
/ July 26, 2010Thank you for this comment too- & I LOVE YOU!! 😀 You’re the best!
lisaou11
/ July 26, 2010oh another comment–sean loved those cheesy soy crisps! I have an addict now. What grocery store did you buy them in?
Holly at Greek Yogurt and Apple Slices
/ July 26, 2010Publix- & yes, I’m addicted too! There’s a ton of flavors- tried the Ranch too- & SO good! But the cheddar are by far my favorite. Let me know if you can’t find them.
Faith
/ July 26, 2010I haven’t heard of that plan before…if you decide to try it, let us know how it goes!
kbwood
/ July 26, 2010GET IT GIRL!! thats an AWESOME workout!!!! you are freakin strong!
Kelly
/ July 26, 2010I am so glad that you are trying to have better Mondays because of me! That was the best compliment I have gotten all day!!! THANK YOU!
As for the transformation diet…I think some parts of it are good. I like the idea of eating more often and upping calories. I find that so many people (espeically women) are afraid to eat calories and limit themselves to these crazy 1100-1200 diets while still putting in MAJOR work at the gym. Your body needs calories especially when you lift weights!! With as much as you work out a 1600 calorie diet is not crazy at all! I promise!
Katie
/ July 26, 2010Wow!! I am so impressed that you can run that fast! I think I would have flown off the treadmill at 7.5. I usually like to run at a 6.0 but if I’m running long distance I go at 5.8
Tina
/ July 27, 2010Okay I am going to lay it out there – CRAP! That plan is pure crap. A lifting plan broken down by body part is the most old school way of lifting that gives the least results. It is much more effective to hit various muscle groups each lifting session. Quality over quantity. Do 3 full body days and you will get more benefit than 5 days like that. By far.
Also, the diet. It is so limited, restrictive, and BLAND (ick) that you will end up craving unhealthy stuff or feeling guilty for eating your normally favorite and healthy foods. It all boils down to calories in versus calories out. Choosing wholesome foods that you enjoy so you can stick to a good calorie range for your goals (without getting obsessive) is what will give results.
CONSISTENCY is what matters. Plans like that make it very hard to be consistent. Be wary of anything that is a 4,6, 8, 12 week plan. All crappity crap crap crap.
You can tell I am very passionate about this. Heck, I trained for a FIGURE competition without doing anything like that.
Holly at Greek Yogurt and Apple Slices
/ July 27, 2010Tina, THANK YOU THANK YOU THANK YOU for this advice. I’m NOT doing. And everything you wrote, totally makes sense. I really would LOVE to hear more about your fitness competition pre-pared-ness. (is that a word?!? haha)
Lexie
/ July 27, 2010Holllllls! I hope you didn’t hurt your shoulder! I’m glad you are giving it a rest. Tina’s comment is amazing. I was just going to say that really strict plans like that I think would be too hard for me to follow. I think some people need that structure because they don’t know what they’re doing, but you know what you’re doing.
Also, I’ll include a little special part in tomorrow’s post about Margaret Thatcher. So you’ll just haaaaave to wait 🙂
Holly at Greek Yogurt and Apple Slices
/ July 27, 2010Stupid shoulder still hurts 😦 Total bummer..but I can hope it will get better & fast with a little bit of shoulder rest 😉
And, I HOPE you got my email about Margaret Thatcher! I’m dying to know 😀
therabbitrunner
/ July 27, 2010hmm…i would say stick with the exercise but DITCH the nutrition plan. It really just sounds boring and food is meant to be enjoyed/celebrated and it just sounds like they are taking the fun out of food. I mean limited condiments…ketchup rocks.