"The pessimist complains about the wind. The optimist expects it to change. The leader adjusts the sails." ~John Maxwell

Friday, April 27, 2012

Thoughts of science

The pics I posted yesterday after inspection are exactly what I thought, more of the same.  That puts me back to the drawing board.  All morning carbs and fats have been weighing on my mind.  You know, the what to do with them dilemma.  If I cut the last 25 gm of carbs out of the last meal of the day that will cut me 700 calories a week.  Well we know it takes cutting 3500 calories to lose one pound.  So just cutting 700 calories will not get me there.  Next comes my fats......I am for sure pulling the fat out of my noon meal.  By doing that I will cut another 441 calories per week.  Now I am up to a loss of 1,141 calories, and honestly these are such small changes to my diet I will probably not even feel it......Or so I say now.  :) 
{Next let's talk cardio}
I am getting in about 1 1/2 hours a week if I am completely honest with myself.  Let's say I burn 300 calories per 1/2 hour of cardio, sometimes more, but we will say 300 to keep the math simple.  I need to add in approximately (5) 45 minute sessions a week to get my body to burn an extra 2250 calories per week.  Making my total calorie loss/burn 3,391.  This plan should have me dropping about a pound a week.  Honestly, you guys know I could care less about the pounds, it is the measurements for me.  So after this week I plan to share my measurements with you to see if my "plan" worked. 
{The good news}
I have been slacking in the cardio arena because I will have to get up in the morning and leave my babies sleeping to drive to the gym.  My girls are perfectly old enough to stay by themselves(14 & 16), just I have issues leaving them in the morning while they are still sleeping.  So, my cardio has been suffering.  Well now I have someone giving me a huge industrial treadmill that they used in their treatment facility.  While my poor bedroom will be taking a hit with a huge dinosaur in the room, my cardio no longer has any excuse.  Yay!!!!!

Thursday, April 26, 2012

End of 4 weeks

From the gym this morning after my 30 minutes of cardio...I do like that the line above my hip is showing more...

I felt really flat this morning.....Blah....to keep it positive I like the line down the side of my forearm...  :0)

 Lower tummy retaining a bit of water today...shoulders still not where I want them....

Oh my goodness!  Can it get any bigger, I mean, Harley and I discussed last night this particular part and it has been decided it will take pure torture lots of work to get this where I can stand it.

All's well.....that ends well.

Gonna take a ton of hard work and strict dieting to whip this in shape.  I am up for the challenge and I am giving myself to October to get there.  So nothing left, but to do this thang!

Wednesday, April 25, 2012

How bad do you want it?

My office is a great place to work.  We have a relaxed atmosphere, maybe a little too relaxed.  We celebrate each other's birthdays, we bring our "extra" food up here to share, we buy food for each other to "just try", etc....  But Lord, does it take some will power some days to walk past ALL the goodies.

Normally I am OK with saying no to all, but with my metabolism speeding up lately to where I am starving 30 min to and hour after I eat and it is another 2 hours before I can eat again...........Well, it sucks! 

Here are a few land mines my office produces:

This is what is left of a container FULL of snack size candy bars......

Fresh baked chocolate chip cookies EVERY morning!

Popcorn just about EVERY afternoon.  I wish i could attach a scratch n sniff to this picture just so you would know how hard it is to resist. 

What is left of a gallon size ziplock bag of assorted muffins......just imaging brownie bottom, Reese's peanut butter middle topped with chocolate chip cookie.....The madness never ends! 

It must be time for our office momma to go shopping because it is normally full, but you get the hint, yep, every soda, juice, or tea you could crave.

Even though I am not competing this year, I have decided to diet and train like I am.  So ALL of these goodies are off limits to me.  (What the hell was I thinking)   Crazy much?!!  I am determined to keep things going till I start to add more muscle again in October.  (Seems like forever)

So I leave you with this.....There is nothing you can put in your mouth that is worth how it will make you feel.  Nor is there any amount of cardio you can do to "work off" the extra calories, it DOES NOT work that way.

Tuesday, April 24, 2012

Don't you worry your pretty little mind...

...People throw rocks at things that shine......Taylor Swift

Guys, my body is finally starting to move in the right direction.  That makes me so happy!  It was much tougher this time trying to settle on a meal plan that worked.  It wasn't till my 4 week mark that I think I finally figured it out.  Now if I can get my bootay up in the morning for cardio we might have a winner.  :)

I found these pics yesterday and wanted to share with my ladies.  Hope you enjoy!

Monday, April 23, 2012

Change is coming!

Just feel it in my bones.  Life is good! 

A little beauty to start your week off right:

Friday, April 20, 2012

Friday in Pictures

I haven't done this in a while.....

For Cierra, I love you baby.  Never be scared to try what your heart wants.

This has been our theme at work lately.

Amen!  Take responsibility for your action! 

You guys have a great weekend! 
Get your sweat on!

Thursday, April 19, 2012

My play day

Harley gives me one day a week to do whatever I would like.  It normally turns into a plyo routine of some sort.  For today I didn't want to do the jumps I would normally in order to give my poor lil shins a rest. 
This is how it played out:
4 rounds doing each exercise for 30 seconds
high knees
pile squats
BB stiff leg DL
Lunge to the front lunge to the back (each leg 30 sec)
3 X 12
Hip Adb
Hip Add
Donkey kick machine
10 minutes step mill mostly taking every other step

Wednesday, April 18, 2012

Tuesday Legs

Wanted to share this lovely workout for you guys.....I am pleasantly sore this morning. 

Seated Ham curl 4 X 20, 15, 12, 10 last a drop set with 50 partials
Leg press 4 X 30, 20, 15, 15 last a drop set
Walking lunge with plate weight hugged to my chest 4 X 10 each leg
Hack squat 3 X 15 slow decent, pause, up
DB Stiff leg DL 3 X 10
One leg Lying ham curl 3 X 20 each leg

I changed my diet up this week because I wasn't seeing the results I wanted.  Not sure I have it right yet, so it is subject to change again. 

I believe, do you?

Monday, April 16, 2012

Quest for the perfect capped shoulder

So only after 3 years was I working out with Harley and he noticed my mid delt does not fire like most people's.....WT!!!!!  Only 3 years!  Goes to show how much he pays attention to me while I am working out.  Yes, I have often wondered why you guys post pics of these nicely capped shoulders and I am wondering how much you pumped up before you took the shot.  :)  Why when I am KILLING it in the gym were my shoulders not nicely capped?  Well now we know.  To make my mids fire like most people I have to over exaggerate my pinky finger position to get them to work right.  At least I know now, right?! 

Here was today's workout:
Baby laterals 3 X 50 ss
DB shoulder press 3 X 15, 12, 10 (slow negatives dropped well below 90 degrees)
Standing laterals 3 X 20, 15, 10
Lateral machine 3 X 20 (hold at top with slow negatives)
Rev. Peck Deck 3 X 30, 20, 15
Inc. face down rear flyes 3 X 30, 20, 15  ss
Wide grip bent over row 3 X 8

Oh my goodness!  You could have blown me over!  I was shot, done, finished, caput.  

Please Lord give me beautiful shoulders like all the other girls who blog.....

Where oh where does Whey come from?

I enjoyed learning about the process.  An easy read to understanding what we are buying and consuming so much of on a daily basis. 

Get the biggest Bang for your Whey protien buck

Sunday, April 8, 2012

How my Easter ended

I have had a great last three days.  My girls have been home from school and we have played  and hung out together.  This morning we went to church, left and went over to Harley's family's home for Easter lunch.  It was a beautiful day outside and perfect for enjoying time together with family.  Even though Harley and I are not married those guys are just like family to me.   I love them.  Lunch was awesome as always. 

After getting home, I kept feeling like I needed to go do some cardio, so I got dressed and went.  Here is how I ended Easter. 

I hope you and yours had a great Easter!

Friday, April 6, 2012

Week 2 Cutting

No I will not be posting pics this week as I didn't feel there was enough of a change to do so.  BUT on a good note I did measure this morning and my rear is 1 in smaller than last week's measurement.  While my rear moved in the right direction everything else held pretty steady.  This week had me doubting my diet, workouts, etc...then I had to remind myself to not have crazy expectations, these things take time.  Not only that, but to look at how far I have come in 3 years, and to be reminded this is not a sprint, but an endurance race.  Many take years to get the body they want.  Why should it be any different for me?  Really makes me grin to hear ladies say, I don't want to be that muscular, as if it can be done overnight or with just a couple of weeks of working out.  I wish!  

Todays workout was back:
Reverse Hypers 3 X 25
SM pullups with feet on bench 3 X 15
DB rows lowering DB all the way to the ground and pausing at the bottom 3 X 10
Facepulls 3 X 15
DB stiff leg DL 3 X 10 ss
Hypers 3 X 20

I also played golf with my girls and mowed my yard today.  It was a good day!



Wednesday, April 4, 2012

And Legs by Harley

So you know I asked for better Hammies and bootay, so here is what my guy delivered:
Lying ham curls 20, 15,12, 10 (3 drops on last set w/ 35 partials)
SM Squat 3 X 10 (5 sec down, pause, then back up)
BB Stiff Leg DL 3 X 10 (Squeezing glutes at top of each rep)
Leg Press 4 X 30, 20, 15, 15 ss
Walking lunge 4 X 20 each leg

Yep, it's official I am quite sore today and expect more so tomorrow.  :)
He has me on 4 days a week of cardio at 30 minutes, so this morning I got in 25 min on the stepmill followed by 5 minutes in elliptical.

I will take a set like hers please.......

Monday, April 2, 2012

Shoulders by Harley

So, I have decided to give over my diet and workouts to Harley again.  My wishes were pretty simple:  nice capped round shoulders, and no cellulite on the back of my thighs or rear.  Here is hoping he can deliver.
First up today was shoulders:
Rear delt flyes on inc. bench 3 X 50 ss
DB shoulder press 3 X 12, 10, 8
One are lateral raises 3 X 20, 15, 10
Wide grip BB upright row # X 6 ss
Cable laterals 3 X 15, 15, 10
Reverse peck deck 20, 15, 15, 10

I was getting slightly perturbed during the rear delt inc flyes.......50 reps, I mean WTH!  After that I was fine though, in my groove and moving right along.