Day 47:
Friday, February 26 was day 47. Another injury. I was planning to do cardio and shoulders. I was able to walk the treadmill for 30 minutes on an incline, then before I moved to do another bout of cardio, I went to do some shoulder work. I started with a barbell press, superset with lateral raises. I completed the three sets, then went to move on to do some rear shoulder work then POW! I was seated, and I bent to pick up an 8 lb wt and a sharp pain shot through my back! It was not pleasant. I wasn't able to finish the workout, so I left. le sigh...
Day 48:
Today is day 48. So, me and my injured back.. Oy... So, I went to the gym anyways... to do some light cardio on the treadmill, hoping to warm up and loosen my back muscles so I could get a good stretch. I walked for 30 minutes at an incline and felt pretty good. Everything went left once I went to stretch. My locked up on me almost the second I moved to stretch. I was able to find a position that didn't make me wanna holler and I managed to stretch a little bit. I laid on my back and tucked my pelvis under to reduce the pressure on my back (thanks pilates!). I was able to lift my legs and roll/rock on my back to ease the pain. It helped some, but I wound up frustrated and sore, so I just left to head home to rest.
Le Sigh... looks like another week of light cardio and pilates until my back gets better.
Saturday, February 27, 2010
Friday, February 26, 2010
Missing days... 44, 45, & 46
Wow... I had no idea I had missed so many days of blogging! Yikes!
Okay, here's the recap:
Day 44:
Tuesday, February 23 was day 44. I had a crapload of interviews to go on and barely made it home in one piece. After Monday's lg workout, I could barely walk. Sitting and rising and walking were all hard labor. My legs were stiff and sore like a mofo. Once I made it home, I was wiped out. I had an energy drink with the intention of taking it, getting amped up and heading to work out. But... I came home and napped like it was nobody's business. Once I woke up, I was dead tired. So, o decided on my old stand by, Pilates. Loved it. I stretched out afterward and felt a bit better. Then went to bed.
Day 45:
Wednesday, February 24 was Day 45. I went back to the gym. Ahh.. My legs still felt like crap, so no cardio that day. I worked my chest and triceps. I hit a personal best on bench press! I benched 225! More than my body weight! Wow... Well, the bar only moved a few inches, bu dammit I held that bar! Lol... My chest hurt and my arms shook but I did it. Oh yeah' I also found some great Addidas pants from Modells..they fit so nicely.. Ahhh...
Day 46:
Thursday, February 25 was day 46. Another fun day at the gym. Back and biceps. I did a vey short workout, but it was intense nontheless. I superset my back exercise with a bicep exercise. Assisted pull ups and dumbbell curl; cable rows and barbell curls; and lat pull downs with elevated bicep curls. Soreness has set in. Yikes.. Be blogging laters...
Okay, here's the recap:
Day 44:
Tuesday, February 23 was day 44. I had a crapload of interviews to go on and barely made it home in one piece. After Monday's lg workout, I could barely walk. Sitting and rising and walking were all hard labor. My legs were stiff and sore like a mofo. Once I made it home, I was wiped out. I had an energy drink with the intention of taking it, getting amped up and heading to work out. But... I came home and napped like it was nobody's business. Once I woke up, I was dead tired. So, o decided on my old stand by, Pilates. Loved it. I stretched out afterward and felt a bit better. Then went to bed.
Day 45:
Wednesday, February 24 was Day 45. I went back to the gym. Ahh.. My legs still felt like crap, so no cardio that day. I worked my chest and triceps. I hit a personal best on bench press! I benched 225! More than my body weight! Wow... Well, the bar only moved a few inches, bu dammit I held that bar! Lol... My chest hurt and my arms shook but I did it. Oh yeah' I also found some great Addidas pants from Modells..they fit so nicely.. Ahhh...
Day 46:
Thursday, February 25 was day 46. Another fun day at the gym. Back and biceps. I did a vey short workout, but it was intense nontheless. I superset my back exercise with a bicep exercise. Assisted pull ups and dumbbell curl; cable rows and barbell curls; and lat pull downs with elevated bicep curls. Soreness has set in. Yikes.. Be blogging laters...
Monday, February 22, 2010
Day 43
Day 43 and boy am I tired...
I decided that my legs are losing their curve and strength so I need to up the weights and intensify the training. So, today was a leg day and I hadn't realized how long it has been since I lifted like a mad woman. Today's workout:
Walking lunges - 3 sets, alt,. light (35 lb barbell) and heavy (75 lb barbell) weight
Squats - 3 sets: 135, 185, 225 lbs
Standing Leg Curl - 3 sets
one leg deadlift
step ups (35lbs dumbbells)
Cardio! Interval Training (20 minutes)
Front/Zercher squats: 5 sets, 8-10 reps (65 lbs)
donkey kicks (side and rear)
My legs are toast! But it feels so good! I'm about to eat again, a bit of oatmeal and some protein before bed. Tomorrow is going to be upper body work. I haven't decided what yet.
I decided that my legs are losing their curve and strength so I need to up the weights and intensify the training. So, today was a leg day and I hadn't realized how long it has been since I lifted like a mad woman. Today's workout:
Walking lunges - 3 sets, alt,. light (35 lb barbell) and heavy (75 lb barbell) weight
Squats - 3 sets: 135, 185, 225 lbs
Standing Leg Curl - 3 sets
one leg deadlift
step ups (35lbs dumbbells)
Cardio! Interval Training (20 minutes)
Front/Zercher squats: 5 sets, 8-10 reps (65 lbs)
donkey kicks (side and rear)
My legs are toast! But it feels so good! I'm about to eat again, a bit of oatmeal and some protein before bed. Tomorrow is going to be upper body work. I haven't decided what yet.
Days 40, 41 and 42
Day 40: Friday, February 19 was Day 40. Wow! 40 days... I can't believe it. Today was a short day of working out, as I had "plans".... But, I was able to do 15 minutes on the bike and then 20 minutes on the treadmill. I left the gym feeling pretty good, then went on to my plans for the evening...
Day 41:
Saturday, February 20 Made 41 days. It was an active rest day. I stayed in and did Mari Windsor Pilates as well as Namaste Yoga on the FitTv network. I really do NOT like the yoga program very much. It's hard to follow along sometimes and it's just not very motivating. Eh... I still want to try hot yoga...
Day 42:
Sunday, February 21 is day 42. I actually made it out to the gym! It was a decent day out, so I put away the Northface and put on my shorter jacket then walked over to the gym. I had a cardio/abs day. I did 30 minutes of steady state incline walking and a 20 minute abdominal workout. I'm pin pointing some areas of my body that I want to work on more vigorously. I am going to concentrate on my legs and glutes, getting more size. Well, See y'all later tonight for Day 43; Legs!
Day 41:
Saturday, February 20 Made 41 days. It was an active rest day. I stayed in and did Mari Windsor Pilates as well as Namaste Yoga on the FitTv network. I really do NOT like the yoga program very much. It's hard to follow along sometimes and it's just not very motivating. Eh... I still want to try hot yoga...
Day 42:
Sunday, February 21 is day 42. I actually made it out to the gym! It was a decent day out, so I put away the Northface and put on my shorter jacket then walked over to the gym. I had a cardio/abs day. I did 30 minutes of steady state incline walking and a 20 minute abdominal workout. I'm pin pointing some areas of my body that I want to work on more vigorously. I am going to concentrate on my legs and glutes, getting more size. Well, See y'all later tonight for Day 43; Legs!
Thursday, February 18, 2010
Day 39
Today is day 39. I'mma keep this one short and simple, as I'm not really in the mood to write a long, drawn out story. I'll update tomorrow morning. I did a warm up on the treadmill (15 minutes), an ab workout, interval training on the treadmill for 30 minutes, then a relaxing 20 minute bike ride.
Day 38
Wednesday, February 18 was Day 38. Sooooo sorry I forgot to blog last night! I went to a networking event and was exhausted once I got home and totally forgot to blog. I will say that although I ate decently all day, i did eat the following unsavory foods at the mixer but limited myself to one or two of each:
mozzarella sticks
chicken tender
fish square (as opposed to fish stick)
mini chicken quesadilla
slice of pizza
3 coconut bacardi and pineapple drinks
Yeah, I know. But my saving grace was that I did weights earlier in the day so I was in a deficit as far as my calories go. At the gym yesterday, I returned to the weights! It felt good to be doing weights again! I did sense a little weakness, but I'll over come that soon enough. I worked a whole body circuits; well, I did supersets to work every group.
Start: 15 minutes on the bike
weights:
- leg press & push ups
- zercher squats & deadlifts
- squats (holding weight overhead) /dips /pull ups
I can definitely feel it today; especially in my back and shoulders. I still have headaches as well. I find that they happen around midday, close to when I'm hitting the gym. Hmmmm.. But they ease up once I get some carbs in me. A carb related headache? Interesting...
mozzarella sticks
chicken tender
fish square (as opposed to fish stick)
mini chicken quesadilla
slice of pizza
3 coconut bacardi and pineapple drinks
Yeah, I know. But my saving grace was that I did weights earlier in the day so I was in a deficit as far as my calories go. At the gym yesterday, I returned to the weights! It felt good to be doing weights again! I did sense a little weakness, but I'll over come that soon enough. I worked a whole body circuits; well, I did supersets to work every group.
Start: 15 minutes on the bike
weights:
- leg press & push ups
- zercher squats & deadlifts
- squats (holding weight overhead) /dips /pull ups
I can definitely feel it today; especially in my back and shoulders. I still have headaches as well. I find that they happen around midday, close to when I'm hitting the gym. Hmmmm.. But they ease up once I get some carbs in me. A carb related headache? Interesting...
Tuesday, February 16, 2010
Day 37
Today was Day 37 of the effort. I finally went back to the gym after 6 days of yoga and pilates as a rest. It went in and did 30 minutes on the bike and 30 minutes walking on the treadmill at an angle. I also did abs:
reverse crunches (3/15 reps)
scissor legs (3/20 reps)
Ball pass (3/12 reps)
Balance Ball crunches (3/15 reps)
Side crunches on the ball (3/15 reps)
Side crunches on the floor (5/15 reps)
Plank (30 second hold)
Ahh.. It feels good. I also remember this intense hunger after a workout. I've eaten dinner - 6 oz of chicken breast, broccoli and a knish. And Apple Jacks with milk. That about about an hour and a half ago, and yes... I am hungry again. I'm going to post the full day's meals tomorrow morning. Also, I weighed in today and I weigh about the same as last week. No weight gain even though I stayed away from the gym! Hot damn! I guess it helped that I continued to watch what I ate. I'm looking forward to next week's weigh in.
Also, Shout out to Harlem Red on the 2 pound weight loss! I'm so proud of her for sticking to it! My bras and clothes fit differently too, but I refuse to buy anything new just yet... in a few months.
Daily Log (Calories)
Meal 1 (409)
Oats
Soy Milk, vanilla, light
Cranberries, swtnd, dried, Craisins
Nuts, walnuts, English, dried, chpd
Spice, cinnamon, ground
Sugar, brown, packed
Protein Powder
Meal 2 (356)
Bacon, turkey, ckd
Waffles,
Eggs
Cheese, cheddar, extra sharp, 1" cube
Meal 3 (264)
Tuna Fish
Ritz Crackers
Meal 4 (507)
Chicken breast, w/o skin, rstd
Dish, knish, potato
Broccoli, spears, fresh,
Bread, wheat, slice
Snacks (370)
Protein Powder
Hot Cocoa
Milk, nonfat/skim
Apple Jacks Cup 1 Serving
Exercises Calories burned: 814
Bicycling 14-15.9 mph - 30 Min 427
Walking 5 mph - 35 Min 387
reverse crunches (3/15 reps)
scissor legs (3/20 reps)
Ball pass (3/12 reps)
Balance Ball crunches (3/15 reps)
Side crunches on the ball (3/15 reps)
Side crunches on the floor (5/15 reps)
Plank (30 second hold)
Ahh.. It feels good. I also remember this intense hunger after a workout. I've eaten dinner - 6 oz of chicken breast, broccoli and a knish. And Apple Jacks with milk. That about about an hour and a half ago, and yes... I am hungry again. I'm going to post the full day's meals tomorrow morning. Also, I weighed in today and I weigh about the same as last week. No weight gain even though I stayed away from the gym! Hot damn! I guess it helped that I continued to watch what I ate. I'm looking forward to next week's weigh in.
Also, Shout out to Harlem Red on the 2 pound weight loss! I'm so proud of her for sticking to it! My bras and clothes fit differently too, but I refuse to buy anything new just yet... in a few months.
Daily Log (Calories)
Meal 1 (409)
Oats
Soy Milk, vanilla, light
Cranberries, swtnd, dried, Craisins
Nuts, walnuts, English, dried, chpd
Spice, cinnamon, ground
Sugar, brown, packed
Protein Powder
Meal 2 (356)
Bacon, turkey, ckd
Waffles,
Eggs
Cheese, cheddar, extra sharp, 1" cube
Meal 3 (264)
Tuna Fish
Ritz Crackers
Meal 4 (507)
Chicken breast, w/o skin, rstd
Dish, knish, potato
Broccoli, spears, fresh,
Bread, wheat, slice
Snacks (370)
Protein Powder
Hot Cocoa
Milk, nonfat/skim
Apple Jacks Cup 1 Serving
Exercises Calories burned: 814
Bicycling 14-15.9 mph - 30 Min 427
Walking 5 mph - 35 Min 387
Day 36
Hoooolllaaaa... LOL.. I'm a day behind. Yesterday, February 15, was day 36. Another day of forced rest. I actually did my pilates earlier in the day. I was a bit nervous for an interview, so I practiced pilates beforehand to calm my nerves. I think I'm ready to go back to the gym. I miss the cardio, the weights, the people... Time to make my return. As promised, here's an accounting of all my meals for yesterday (day 36):
Daily Log (Calories)
Meal 1 (399)
Oats
Soy Milk, vanilla, light
Cranberries, swtnd, dried, Craisins
Nuts, walnuts, English, dried, chpd
Spice, cinnamon, ground
Sugar, brown, packed
Protein Powder
Meal 2 (356)
Bacon, turkey, ckd
Waffles,
Eggs
Cheese, cheddar, extra sharp, 1" cube
Meal 3 (430)
Pork, tenderloin, lean, chop, brld
Quinoa, ckd
Veggie Medley
Snacks (638)
Milk, low fat, chocolate
Chips, potato, original
Candy Bar, Snickers almond (1/2)
Target Microwave Popcorn
Protein Powder
Milk, nonfat/skim, w/add vit A & D
Snack, crisps, potato, original
Exercises 79
Pilates 25 Min 79
Total Calories: 1,824
Nutrient Summary % Calories
Fat 69g 34.7%
Protein 128g 28.4%
Carbohydrates 165g 36.9%
Sugars 55g
Fiber 14g
Sodium 1,644mg
Daily Log (Calories)
Meal 1 (399)
Oats
Soy Milk, vanilla, light
Cranberries, swtnd, dried, Craisins
Nuts, walnuts, English, dried, chpd
Spice, cinnamon, ground
Sugar, brown, packed
Protein Powder
Meal 2 (356)
Bacon, turkey, ckd
Waffles,
Eggs
Cheese, cheddar, extra sharp, 1" cube
Meal 3 (430)
Pork, tenderloin, lean, chop, brld
Quinoa, ckd
Veggie Medley
Snacks (638)
Milk, low fat, chocolate
Chips, potato, original
Candy Bar, Snickers almond (1/2)
Target Microwave Popcorn
Protein Powder
Milk, nonfat/skim, w/add vit A & D
Snack, crisps, potato, original
Exercises 79
Pilates 25 Min 79
Total Calories: 1,824
Nutrient Summary % Calories
Fat 69g 34.7%
Protein 128g 28.4%
Carbohydrates 165g 36.9%
Sugars 55g
Fiber 14g
Sodium 1,644mg
Sunday, February 14, 2010
Days 33, 34, & 35
Hello! Today is currently day 35 of the effort and day 5 of forced active rest. My body feels alot better after the rest. My headache is going away and the aching had basically stopped. I SO want to get back in the gym, but I know it's too soon yet. It's Valentine's day today. I made myself a great brunch and still kept it reasonably healthy. I had scrambled eggs ( 1 whole egg 2 whites) with a bit of cheddar, turkey bacon and a waffle and a half. I also devoured a brownie.... It wasn't the best choice, but autie flo is in town and that's what I had to have. Lol..
Since I am cramping, I will not do my exercise until later in the day. I have been alternating pilates and yoga and today is a pilates day. I have 2 pilates Dvds, but I usually use the Mari Windsor branded one. I like that one a lot. When I actually post from the computer, I'll embed a video.
As for days 33 & 34, they were nothin spectacular. Friday, February 12, was a pilates day. Yes, it was the Mari Windsor DVD. I always feel alive after that session.. Saturday, February 13 was day 34. A yoga day. I've searching YouTube to find the right yoga video. I found a Hatha yoga video that did the trick. I'll embed a video soon. It was rather calming. Involved a lot of ground work on the mat. It was a bit too slow for me, but I felt stretched and calm afterward.
Thanks for reading today. Happy Valentine's Day to everyone.
Since I am cramping, I will not do my exercise until later in the day. I have been alternating pilates and yoga and today is a pilates day. I have 2 pilates Dvds, but I usually use the Mari Windsor branded one. I like that one a lot. When I actually post from the computer, I'll embed a video.
As for days 33 & 34, they were nothin spectacular. Friday, February 12, was a pilates day. Yes, it was the Mari Windsor DVD. I always feel alive after that session.. Saturday, February 13 was day 34. A yoga day. I've searching YouTube to find the right yoga video. I found a Hatha yoga video that did the trick. I'll embed a video soon. It was rather calming. Involved a lot of ground work on the mat. It was a bit too slow for me, but I felt stretched and calm afterward.
Thanks for reading today. Happy Valentine's Day to everyone.
Saturday, February 13, 2010
Friday Night Lights
I name this post "Friday Night Lights" because I wrote it last night (Friday night), but I'm just getting around to posting. When I started this 365 day effort, I had no idea that so much would happen because of me. First of all.. Let me discuss why I started this effort. I love my body.. Lumps, bumps, pains and all. I have a tummy; not the largest, but you still can't see the abs that are hiding in there. My legs rub a bit and I have cellulite. I've weighed close to 300 lbs at one point. I can bench 165 and up. I have strong legs that serve me well. I have kinda broad shoulders. I love alla that. It's who I am. I love to eat. I'm a foodie. Always will be. I didn't start this to be a health nut, to look like someone else, or be 125 lbs. Nah, not me. I started this to see what my body could do. To push past my limits and see where I get. I do want to drop about 14 pounds (from where I am now), but it's not for anyone else. It's for me. Because I can.
I see that my effort has inspired others. One of my besties, Harlem Red. Had joined my effort. She's not in he gym everyday but she's making an effort to eat better and get some movement in each day. She's lost a pound so far and I'm so proud of her! She inspires me because she keeps me accountable to her, anyone reading my blog, and myself. Thanks Chica...
Also, her husband has started a blog about quitting smoking. I have never smoked but I know that has got to be rough. I wish home the best of luck and I plan to keep track of his progress.
Back to our regularly scheduled posts soon...
I see that my effort has inspired others. One of my besties, Harlem Red. Had joined my effort. She's not in he gym everyday but she's making an effort to eat better and get some movement in each day. She's lost a pound so far and I'm so proud of her! She inspires me because she keeps me accountable to her, anyone reading my blog, and myself. Thanks Chica...
Also, her husband has started a blog about quitting smoking. I have never smoked but I know that has got to be rough. I wish home the best of luck and I plan to keep track of his progress.
Back to our regularly scheduled posts soon...
Thursday, February 11, 2010
Day 32
Day 32 of the effort, day 2 of forced rest and yoga. I find the best yoga videos on YouTube. Instead of buying a bunch of DVDs, I can get something new everyday with a simple Google search. I still have the headache.. And pills aren't helping yet. My back and neck are starting to feel a little better.. Somewhat. I'm trying to take in the adequate amount of calories for my size and activity level. Since I'm less active, I'm not dealing with the constant hunger... Well, yes I am. But I am hitting my 1800-1900 calorie requirement each day. The problem comes when i'm trying to get enough protein in each meal. I love my oatmeal, which is carb heavy, so I've taken to adding a few spoons of soy protein powder to it. It made it a bit creamier, so I'll add more water (not more milk).
Starting tomorrow, I'll be able to give a full account of what I'm eating. I figured out how to get my e-food journal emailed to me. So, each morning, I'll post the food from the day before. I welcome all critiques and comments.
Also, congrats to Harlem Red! I'm so proud of her acheivement and commitment to the effort! Luv and hugs, lady!
Calorie Summary
Daily calorie budget 1,902
Food calories consumed 1,832
Exercise calories burned 83
Net calories for the day 1,749
+/- for the day 154 under budget
Daily Log Calories
Meal 1 377
Veggie Omelette
Light English Muffin
Tangerines, fresh, med
Meal 2 554
Oats, rolled, quick cooking
Soy Milk, vanilla, light
Cranberries, swtnd, dried,
Nuts, walnuts, English, dried, chpd
Spice, cinnamon, ground
Sugar, brown, packed
Protein Powder
Soy Protein Powder
Meal 3
Boca Bruschetta Patties
Sweet Potatoes, dark orange, bkd in skin, peeled, lrg 0.25 Each
Rolls, hoagie, soft 0.333 Each
Cheese, cheddar, extra sharp, 1" cube 0.125 Each 14
Sauce, pesto 0.75 Tablespoon
Meal 3 428
Turkey, ground, 8% fat, raw 5 Ounces
Veggie Medley 1 Serving
Quinoa, ckd 0.5 Cup
Sauce, pasta, tomato & basil, light, jar 0.333 Cup
Snacks 473
Popcorn, low fat, microwv 1.333 Cups
Fried Plantains 1 Piece
Brownie, square, lrg, 2 3/4" x 7/8" 0.125 Each
Before Bed
Milk, nonfat/skim, w/add vit A & D 0.5 Cup
Protein Powder
Exercises 83
Yoga 35 Min 83
Starting tomorrow, I'll be able to give a full account of what I'm eating. I figured out how to get my e-food journal emailed to me. So, each morning, I'll post the food from the day before. I welcome all critiques and comments.
Also, congrats to Harlem Red! I'm so proud of her acheivement and commitment to the effort! Luv and hugs, lady!
Calorie Summary
Daily calorie budget 1,902
Food calories consumed 1,832
Exercise calories burned 83
Net calories for the day 1,749
+/- for the day 154 under budget
Daily Log Calories
Meal 1 377
Veggie Omelette
Light English Muffin
Tangerines, fresh, med
Meal 2 554
Oats, rolled, quick cooking
Soy Milk, vanilla, light
Cranberries, swtnd, dried,
Nuts, walnuts, English, dried, chpd
Spice, cinnamon, ground
Sugar, brown, packed
Protein Powder
Soy Protein Powder
Meal 3
Boca Bruschetta Patties
Sweet Potatoes, dark orange, bkd in skin, peeled, lrg 0.25 Each
Rolls, hoagie, soft 0.333 Each
Cheese, cheddar, extra sharp, 1" cube 0.125 Each 14
Sauce, pesto 0.75 Tablespoon
Meal 3 428
Turkey, ground, 8% fat, raw 5 Ounces
Veggie Medley 1 Serving
Quinoa, ckd 0.5 Cup
Sauce, pasta, tomato & basil, light, jar 0.333 Cup
Snacks 473
Popcorn, low fat, microwv 1.333 Cups
Fried Plantains 1 Piece
Brownie, square, lrg, 2 3/4" x 7/8" 0.125 Each
Before Bed
Milk, nonfat/skim, w/add vit A & D 0.5 Cup
Protein Powder
Exercises 83
Yoga 35 Min 83
Day 30 and 31
Oy.. A lot has happened in the past 2 days. So here's the recap:
Day 30:
Tuesday, February 9, was day 30. I can't believe I made 30 days of exercise! A feat in and of itself. That's amazing. However, I don't feel amazing. On day 30, I did a full ab routine and about 45 minutes of cardio. I've noticed that I'm starting to ache. Not the good, DOMS aching, but the painful "OMG, why do I hurt??" pain.
I've noticed that when I walk on the treadmill, my shins start to burn. My feet are aching as well (in sneakers!) I haven't been sleeping well either. I find it hard to fall asleep and stay asleep. Also, my back has been aching quite a bit. So, all of this, leads me to believe that I am suffering from overtraining.
(Courtesy of Wikipedia) Overtraining is a physical, behavioral and emotional condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.
Damaging Effects of Overtraining
Physiological
Excessive weight loss
Excessive loss of body fat
Increased resting heart rate
Decreased muscular strength
Increased submaximal heart rate
Inability to complete workouts
Chronic muscle soreness
Fatigue
Increased incidence of injury
Depressed immune system
Constipation or diarrhea
Absence of menstruation
Frequent minor infections/colds
Insomnia
Psychological
Depression
Loss of appetite
Irritability
Loss of motivation
Loss of enthusiasm
Loss of competitive drive
Performance
Early onset of fatigue
Decreased aerobic capacity
Poor physical performance
Inability to complete workouts
Delayed recovery
So, That's my story. It's time for a serious break from the gym and concentrate on healing my body. I've decided not to abandon this completely, but to take another approach. For the next 7 days, I will not go to the gym at all. I will, however, do daily stretching/yoga/pilates sessions for no more than 30 minutes a day. Just to keep my blood flowing and hopefully rejuvenate and soften up the muscles that are so tense...
Day 31
Wednesday, February 11, was day 31. Ha ha! the rest day. Of course I was antsy and wanted to workout. But, I resisted the temptation and stayed in bed resting all day. In the evening, I found some great yoga videos on Youtube. I did yoga for hips and a few vinyasas for warm me up. I still have the headache. Working on that
Day 30:
Tuesday, February 9, was day 30. I can't believe I made 30 days of exercise! A feat in and of itself. That's amazing. However, I don't feel amazing. On day 30, I did a full ab routine and about 45 minutes of cardio. I've noticed that I'm starting to ache. Not the good, DOMS aching, but the painful "OMG, why do I hurt??" pain.
I've noticed that when I walk on the treadmill, my shins start to burn. My feet are aching as well (in sneakers!) I haven't been sleeping well either. I find it hard to fall asleep and stay asleep. Also, my back has been aching quite a bit. So, all of this, leads me to believe that I am suffering from overtraining.
(Courtesy of Wikipedia) Overtraining is a physical, behavioral and emotional condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.
Damaging Effects of Overtraining
Physiological
Excessive weight loss
Excessive loss of body fat
Increased resting heart rate
Decreased muscular strength
Increased submaximal heart rate
Inability to complete workouts
Chronic muscle soreness
Fatigue
Increased incidence of injury
Depressed immune system
Constipation or diarrhea
Absence of menstruation
Frequent minor infections/colds
Insomnia
Psychological
Depression
Loss of appetite
Irritability
Loss of motivation
Loss of enthusiasm
Loss of competitive drive
Performance
Early onset of fatigue
Decreased aerobic capacity
Poor physical performance
Inability to complete workouts
Delayed recovery
So, That's my story. It's time for a serious break from the gym and concentrate on healing my body. I've decided not to abandon this completely, but to take another approach. For the next 7 days, I will not go to the gym at all. I will, however, do daily stretching/yoga/pilates sessions for no more than 30 minutes a day. Just to keep my blood flowing and hopefully rejuvenate and soften up the muscles that are so tense...
Day 31
Wednesday, February 11, was day 31. Ha ha! the rest day. Of course I was antsy and wanted to workout. But, I resisted the temptation and stayed in bed resting all day. In the evening, I found some great yoga videos on Youtube. I did yoga for hips and a few vinyasas for warm me up. I still have the headache. Working on that
Monday, February 8, 2010
Day 29
Good evening, all... Yesterday was Super Bowl Sunday... And boy did I eat. I won't even get into it here. Smh... But anyways, I had the I'll tummy ache and serious bloating. Ugh... I am not feeling this at all. I had to scale back my eating for the time being to get on the program. This week will be kinda boring, since it will be mainly cardio. Today... 20 minutes each of the stairmaster, bike, and treadmill, an a little by of ab work. I would do a bit more detail but I'm so tired. Good night!
Hey Harlem Red... I'm looking forward to your post!
Hey Harlem Red... I'm looking forward to your post!
Sunday, February 7, 2010
Day 28
So, I'm blogging earlier today. It's Super Bowl Sunday and I have plans for the day with my homeslice, Laura! Whoo hoo! Anyhoots, I didn't think I could hit the gym today, so I took an active rest day and practiced my Yoga and Pilates. I'm really loving Mari Windsor's pilates DVD. I need a new yoga DVD. I have Rodney Yee's DVD set, but I'm not really feeling it. It just doesn't hold my attention like it should. I really want to take a Bikram Yoga class, but that will have to wait a bit.
I feel a little refreshed, but I have a bit of tightness in my lower back. Ugh.. My flexibility is suffering a bit too. I haven't been stretching like I should have been this week. That will be the focus of this coming week... Getting my flexibility back.
Also, I'm going to focus on my flexibility, stamina and cardio; as well as getting in more quality calories. I'm finding that I'm always hungry. My calorie goal is about 1880 calories a day. With all the exercise, I'm burning a lot, but not getting in enough food to sustain it. Sigh.. I'm trying..
Go Colts! Go Saints!
I feel a little refreshed, but I have a bit of tightness in my lower back. Ugh.. My flexibility is suffering a bit too. I haven't been stretching like I should have been this week. That will be the focus of this coming week... Getting my flexibility back.
Also, I'm going to focus on my flexibility, stamina and cardio; as well as getting in more quality calories. I'm finding that I'm always hungry. My calorie goal is about 1880 calories a day. With all the exercise, I'm burning a lot, but not getting in enough food to sustain it. Sigh.. I'm trying..
Go Colts! Go Saints!
Weekend Recap Days 26-27
I haven't gotten a chance to blog since Thursday night. Here's the recap:
Day 26:
Friday, February 5: went to the gym and concentrated on my cardio session. I cycled for an hour, while I read a really good book. I did a bit of arm and shoulder work and then saw the guys benching and had to get in on the action. I did a set of flat bench and incline bench. Felt pretty good.
Day 27:
Saturday, February 6: spent the afternoon at the gym with Birdy. Only did about 35 mins of steady state cardio. I also worked my abs and did circuits of whole body movements (Olympic lifts, push ups). My joints are starting to hurt a bit but it's okay. Needing to factor in more rest days. Saturday was also my cheat meal day. Mcdonald's! I only had a McDouble and apple juice, but it was great. I also had some donuts and oreos... Don't judge me.. Lol. It was great!
Day 26:
Friday, February 5: went to the gym and concentrated on my cardio session. I cycled for an hour, while I read a really good book. I did a bit of arm and shoulder work and then saw the guys benching and had to get in on the action. I did a set of flat bench and incline bench. Felt pretty good.
Day 27:
Saturday, February 6: spent the afternoon at the gym with Birdy. Only did about 35 mins of steady state cardio. I also worked my abs and did circuits of whole body movements (Olympic lifts, push ups). My joints are starting to hurt a bit but it's okay. Needing to factor in more rest days. Saturday was also my cheat meal day. Mcdonald's! I only had a McDouble and apple juice, but it was great. I also had some donuts and oreos... Don't judge me.. Lol. It was great!
Thursday, February 4, 2010
Day 25
Hey all... Day 25. I think my body is now in denial about the stress and pain. Not too much pain though. I'm finally sleeping, but I'm starting to sleep during the day. I'm also hungrier because of the increase in activity. As for today's activity, I hit the gym. I walked on the treadmill at an incline for about 50 minutes, did 2 ab exercises, about 30 push ups, a few shoulder presses and some benching to show off. I haven't done much weights this week. I don't need much weight work, since my muscles seem to be alright with minimum effort. I think the rest of this week will be cardio and ab work only. Maybe into next week too. Hmmm.. I think I'll consult my friend, Kev.
Today was a good food day. I got back on track. I won't go into detail about the food tonight. Feeling lazy. Good night, sweeties.
Today was a good food day. I got back on track. I won't go into detail about the food tonight. Feeling lazy. Good night, sweeties.
Wednesday, February 3, 2010
Day 24
Good evening... Lol. I thought about quitting. Yesterday I did thought about it. But today, I had a decent workout and even ran a little bit. I'm not ready to quit yet. The workouts, however.,don't feel the same. They feel a little mundane. Ordinary. Plain. Maybe I need to find something to shake it up. I'm dying to try hot yoga.. Soon hopefully.
Anyways, today I wa a bit tired since I had been up since a little before 7. I got to the gym a little late, but I made it. Today's workout:
30 minutes on the bike
20 minutes of ab work
pull ups (assisted pull up machine)
lat pull downs (for strength)
20 minutes of interval running
Dammit! I just remembered that I forgot to stretch after the gym. Guess who will be doing yoga tomorrow morning. Oy..
I was a little off with the food today:
breakfast- light English muffin with egg and cheese and veggie sausage
lunch - Mexican burrito! I overdid it a bit
dinner - tuna fish and one slice of bread
snack - oatmeal with soymilk, craisins and almonds
well folks, that's it for me. G'Night...
Anyways, today I wa a bit tired since I had been up since a little before 7. I got to the gym a little late, but I made it. Today's workout:
30 minutes on the bike
20 minutes of ab work
pull ups (assisted pull up machine)
lat pull downs (for strength)
20 minutes of interval running
Dammit! I just remembered that I forgot to stretch after the gym. Guess who will be doing yoga tomorrow morning. Oy..
I was a little off with the food today:
breakfast- light English muffin with egg and cheese and veggie sausage
lunch - Mexican burrito! I overdid it a bit
dinner - tuna fish and one slice of bread
snack - oatmeal with soymilk, craisins and almonds
well folks, that's it for me. G'Night...
Tuesday, February 2, 2010
Day 23
Hey Harlem Red! Congrats on joining the challenge! This should be fun! I'm on Day 23 and starting to feel the soreness. Not a good look. My cardio effort is struggling. I'm getting tired easier. This means that this challenge may come to an end sooner than I thought. I have a nagging back pain and some leg soreness, which was helped by a nice bath earlier.. Ahh..
So I weighed myself today (yesterday I forgot), and just as suspected, the previous 6 lbs weight drop was a fluke. But I am still a pound under what I thought I was last week. Today was kind of a bad food day since I had a stupid big lunch. It was healthy but too big. I ha the usual breakfast, oats withcranberries and walnuts, then a snack, veggie sandwich then lunch later, which was:
tomato soup with bread
open faced chicken sandwich with mozzerella and pesto
brownie
fat free milk
since lunch was so big, I went simple for dinner, having another bowl of oats with cranberries and walnuts and then a small snack of tuna fish on a slice of bread.
I'm glad this day is ova! Time for rest. G'night!
So I weighed myself today (yesterday I forgot), and just as suspected, the previous 6 lbs weight drop was a fluke. But I am still a pound under what I thought I was last week. Today was kind of a bad food day since I had a stupid big lunch. It was healthy but too big. I ha the usual breakfast, oats withcranberries and walnuts, then a snack, veggie sandwich then lunch later, which was:
tomato soup with bread
open faced chicken sandwich with mozzerella and pesto
brownie
fat free milk
since lunch was so big, I went simple for dinner, having another bowl of oats with cranberries and walnuts and then a small snack of tuna fish on a slice of bread.
I'm glad this day is ova! Time for rest. G'night!
Monday, February 1, 2010
Day 22
The 22nd day. Today I worked legs with my gym buddies. We went kinda heavy today, and I'm not even feeling it yet. This is what we did:
Walking lunges (3 set, 35 lbs pre-loaded barbell)
Squats (135 - 12 reps, 225 - 10 reps, 275 - 6 reps, 135 - 12 reps)
Superset:
Single-Leg, Leg Extensions (2/10, 1/15)
Single-Leg, Leg Curl (3/10)
Then, just for kicks, we decided to run/walk a mile. Yeah, a mile. So, off to the treadmill for the mile. I completed my mile in about 12 minutes, give or take 30 seconds. So, at that point, my legs were completely done.
I ate a lot of food today. At least a lot for me. I finally indulged in meat on a weekday! It was good.. I wound up eating about 8-12 ounces of meat. It was so good. I think my body is starving for more calories. So, my goal is to attempt to ingest more healthy calories during the day.
Oh yeah! I've been challenged by a good friend of mine, Harlem Red. I think she wants to get in on this workout journey. But when I find out specifics, I'll be sure to post about it. I'm not sure how long I'm going to be able to keep this up. I think my body is starting to break down on me. We shall see though. Time to let my body rest. G'Night!
Walking lunges (3 set, 35 lbs pre-loaded barbell)
Squats (135 - 12 reps, 225 - 10 reps, 275 - 6 reps, 135 - 12 reps)
Superset:
Single-Leg, Leg Extensions (2/10, 1/15)
Single-Leg, Leg Curl (3/10)
Then, just for kicks, we decided to run/walk a mile. Yeah, a mile. So, off to the treadmill for the mile. I completed my mile in about 12 minutes, give or take 30 seconds. So, at that point, my legs were completely done.
I ate a lot of food today. At least a lot for me. I finally indulged in meat on a weekday! It was good.. I wound up eating about 8-12 ounces of meat. It was so good. I think my body is starving for more calories. So, my goal is to attempt to ingest more healthy calories during the day.
Oh yeah! I've been challenged by a good friend of mine, Harlem Red. I think she wants to get in on this workout journey. But when I find out specifics, I'll be sure to post about it. I'm not sure how long I'm going to be able to keep this up. I think my body is starting to break down on me. We shall see though. Time to let my body rest. G'Night!
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