Monday: Get back on my training routine. BAM! :) By August 13th, I'll be rocking my size 5 pants again, instead of squeezing into them haha.

Gettin Back to the Grind...

BAM! This girl is coming back! I have finally found a healthy pace in my life, to where I feel like I can manage to implement at least 3 workouts a week on top of my crazy work and school schedule. Those workouts, have made all the difference. Because I know I can't get into the gym every day, I generally do a full body workout and cardio session each time I'm there. As many of you are probably already aware, these kinds of workouts usually are not placed back to back to each other, and are given a rest day in between. Hence the idea of doing arms one day, legs another, etc. But there's no time to waste! I spend 30 minutes doing a high interval training cardio session on the treadmill, which consists of speeds from 3.5-8mph, and an incline between 2 and 10. This type of interval training gives multiple muscles in my legs the opportunity to get the work, while still giving my heart and respiratory system the benefits of cardio training. Interval training is great for weight loss also, and a lot of people find it easier to implement into their workouts because they get that "resting, or cooldown" period, opposed to the "run 6mph for 30 min straight, now go." That type of running...bores the hell out of me, and it turns into a mental struggle to keep going. In addition to my cardio, I spend 20 minutes doing weight training, then with a 10 min session of abs and then stretching. On the days I can't get into the gym, I still try to do 10 minutes of abs twice a week in my living room at night. My weight training focuses on upper body supersets, particularly on the shoulders, triceps, and biceps. I get a bit of lower body training from my running, so I generally only supplement that with a few sets of squats, lunges, and deadlifts. This is only the beginning of the 3rd week of consistent training that I have begun, but I can already tell a world of difference. My pants are no longer cutting off my ass's circulation, and I can button them without sucking in. Hahaha...TMI? I haven't had the opportunity to get to a body fat caliper, but it's obvious to me that I have lost some given percentage based off the way I look in the mirror. The scale, which I generally do not rely too much on, because muscle weighs more than fat, has gone from 132-133 down to 128-129. 127-128 was what I was shooting for, so I figure I'll probably reach that in the next week or two. Now, don't get me wrong. this is all in addition to a very focused eating plan, and I really watch what I eat. I make sure I get a lot of protein, low levels of sugar, and some multigrains in. Nothing processed, nothing with added sugar. And I think I stick under 1600 cal a day. This of course is going to vary for all people, especially depending on your activity level and current weight. If you would like some suggestions, feel free to ask. :)

Healthy hot chocolate on a cold day...

It's a cloudy day in Phoenix, and because I can't have too much sugar at a given time, I had to make an alternative to the super sweet hot chocolate packets sold in the store, but I still wanted to get some protein in there.I have no idea if this recipe exists elsewhere (it probably does), but here's what I did. For a single serve, lower sugar, and less processed version of the typical hot chocolate packets you would find in the store: 6 oz of nonfat milk fill rest of cup with water (2oz) ---heat in a microwave for 1 min 30 - 2 min. Add: ~1 teaspoon of vanilla syrup (like the kind you would be in coffee or drinks) 1 tablespoon cocoa powder 1 packet of stevia in the raw (equivalent to 2 teaspoons of sugar. Mix it up, and tada! This recipe is only 100 calories, and contains 13 g sugar (10 of which are in the milk, the other 3 in the syrup, .5 g fat, and 8 g protein. You could also try amaretto or hazelnut syrup for a different flavor. Or add cinnamon. (opposed to 115-150 calories with plain water and 20-25g sugar for the packets).

How I Want to Identify Myself...

...is not how I've been acting. I want to be active, energetic, a clear athlete. When people see me, I want them to be able to tell that I appreciate my body, and am willing to spend time on it. If you aren't willing to spend the time on yourself, no matter how much, why should you expect anyone else to do the same? If you want the man with the bulky biceps or six pack, is that hypocritically that you do not try and treat your own body like a champion? We only get one, and we should treat it like our temple. People who have nice bodies, just look like they are in control-- of their lives, and their bodies. And I would love to have and maintain more control in my life. A contract to myself: -take care of yourself! -don't eat shit that you know it will make you feel like shit! -limit drinking, especially binge drinking on weekends -exercise! Be the girl who needs to exercise as a daily part of life, where it's not a dreaded situation to go to the gym. -if you're not completely satisfied when looking in the mirror, keep working. But understand that these things take time, and with commitment and dedication, it can happen. -maintain a positive work life balance, and try to remove stress and negative things from your mind. Goals: -workout 4x a week. -cook my lunches every Sunday night + freeze -complete lesson plans + busy work on Friday night + Saturday mornings - keep the weekends open! I've been working on a 30 min treadmill plan lately, and it includes a variance of speeds and inclines, to help work various muscles of the legs, while still creating a calorie burn from interval training. I also do 20 minutes of weights.

In Time for the Holidays...

I love rice crispy treats. No matter what you do, there's going to be a ton of sugar in them due to the marshmallows and a bit of fat from the butter. But you can tweak it a bit by using a different cereal! Go for a whole grain cereal, and one that's lower in sugar, to avoid any excess sugar. I like using Total cereal, because it not only has whole grains, but I'm getting my vitamins in while I'm treating myself!!

And, for the workout cheat of the day. During a commercial break prop yourself on the edge of the couch, straighten your legs, and raise them up and down, with your abs tight. When shampooing in the shower, try doing squats (be careful not to let your knees go past your ankles).

Mkkk.

So I'm back to 131 lbs. :) Went to the chiropractor today for what I thought would be a relaxing massage...holy crap...I have a swollen neck, so she was working on getting giant knots out of it. dinner tonight is going to be 500 calories... with a huge amount of bbq chicken breast, cooked broccoli + zucchini, and couscous.
55 grams of protein, only a total of 7 grams of fat.
(did you know couscous has 8 grams of protein a serving??)hooooray.

Yup.

I had my first workout since the accident last night. I did about 40 minutes of circuit training. Keeping light weights of course until I know what my body is capable of. Yesterday...let's see...what did I eat? I don't remember...other than my shishkabob dinner, so I guess I'll start with today!! haha.

breakfast: 1/2 cup cottage cheese, fresh fruit (pineapple), 2 egg whites, and sauteed veggies (peppers, onions) and meat from last night to make a breakfast scramble. about 300 calories.

The goal for today is to play some tennis before work! YAY.