Thursday, December 16, 2010
Tuesday, August 10, 2010
Heavy Lifting!
Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.
---Arnold Schwarzenegger
Yesterday marked my first Power Day of the off season. William and I actually trained together, and I found myself pushing past discomfort and muscle fatigue...and enjoying it! If you'd asked me ten years ago if I'd be doing any sort of Olympic lifting, I would have laughed and continued my climbing on the stairmill. Yesterday's work out included a little of everything---close grip pulldowns, single arm rows with a dumbbell (I love having to weight for heavy weights....shocks people!), rack deadlifts (185...not bad for the first week), incline dumbbell press (personal goal---using 60-65 lb dumbbells by my birthday!)---as well as some shoulder presses, barbell curls, and tricep pressdowns. Needless to say, my muscles felt super full and this morning...let's just say I felt every repetition of last night's workout!
Like Arnold said above, to be successful one must dedicate one's self 100% to your training, diet, and mental approach. I've never struggled with the 100% dedication to training and diet, but have found myself in the last few months struggling with my mental approach. Last night was the first time I've truly enjoyed a workout in months, and that makes me both happy and sad! I didn't dread walking up the stairs to the weight room, or cry in the middle of a set. I think being able to enjoy the process this time around is going to bring so much more joy to my workouts! I need to keep reminding myself that taking care of myself doesn't just mean the quality of the food and drink I put into my body, or the type and duration of workouts I do....it's not beating myself up mentally if I'm struggling.
I came across this recipe that I can't wait to try! It'll remind me of Washington in the fall, and more specifically, Greenbluff....courtesy of cleaneatingonline.com:
Pumpkin Pie Oatmeal
Ingredients:
1/4 c. skim milk
6 Tbsp. water
1/4 c. old-fashioned oats
Pinch cinnamon
Pinch nutmeg
1/8 c. canned pumpkin
1/8 c. sliced almonds
1/8 c. water
1/2 scoop vanilla protein powder
Preparation:
In a small saucepan, bring milk and water to a boil over medium heat. Add oats, cinnamon and nutmeg. Reduce heat to medium low and simmer until liquid is absorbed, about 7 to 10 minutes, stirring occasionally.
Once the liquid is absorbed, stir in pumpkin and almonds. Set aside.
Combine water and protein powder in a separate bowl. Mix with a fork until protein powder is absorbed. Pour protein mixture over oatmeal. Makes 1 serving.
---Arnold Schwarzenegger
Yesterday marked my first Power Day of the off season. William and I actually trained together, and I found myself pushing past discomfort and muscle fatigue...and enjoying it! If you'd asked me ten years ago if I'd be doing any sort of Olympic lifting, I would have laughed and continued my climbing on the stairmill. Yesterday's work out included a little of everything---close grip pulldowns, single arm rows with a dumbbell (I love having to weight for heavy weights....shocks people!), rack deadlifts (185...not bad for the first week), incline dumbbell press (personal goal---using 60-65 lb dumbbells by my birthday!)---as well as some shoulder presses, barbell curls, and tricep pressdowns. Needless to say, my muscles felt super full and this morning...let's just say I felt every repetition of last night's workout!
Like Arnold said above, to be successful one must dedicate one's self 100% to your training, diet, and mental approach. I've never struggled with the 100% dedication to training and diet, but have found myself in the last few months struggling with my mental approach. Last night was the first time I've truly enjoyed a workout in months, and that makes me both happy and sad! I didn't dread walking up the stairs to the weight room, or cry in the middle of a set. I think being able to enjoy the process this time around is going to bring so much more joy to my workouts! I need to keep reminding myself that taking care of myself doesn't just mean the quality of the food and drink I put into my body, or the type and duration of workouts I do....it's not beating myself up mentally if I'm struggling.
I came across this recipe that I can't wait to try! It'll remind me of Washington in the fall, and more specifically, Greenbluff....courtesy of cleaneatingonline.com:
Pumpkin Pie Oatmeal
Ingredients:
1/4 c. skim milk
6 Tbsp. water
1/4 c. old-fashioned oats
Pinch cinnamon
Pinch nutmeg
1/8 c. canned pumpkin
1/8 c. sliced almonds
1/8 c. water
1/2 scoop vanilla protein powder
Preparation:
In a small saucepan, bring milk and water to a boil over medium heat. Add oats, cinnamon and nutmeg. Reduce heat to medium low and simmer until liquid is absorbed, about 7 to 10 minutes, stirring occasionally.
Once the liquid is absorbed, stir in pumpkin and almonds. Set aside.
Combine water and protein powder in a separate bowl. Mix with a fork until protein powder is absorbed. Pour protein mixture over oatmeal. Makes 1 serving.
Friday, August 6, 2010
Off Season starting now!
And by now I meant, yesterday....with a new eating plan that started Wednesday.
As much as I enjoyed the freedom to make my own choices about when and what and how much I was eating since the show on Saturday night, I crave routine and when I received my latest plan on Tuesday night, was relieved to have my first nutrition plan for my first off season in....two years. That's right. I've been in a caloric deficit for almost two years, and my body was desperate for time off and extra calories. I'm excited to say that I'm enjoying fat free cottage cheese for the first time in over TWO YEARS!!! Cinnamon and nutmeg sprinkled on it makes it taste like I'm cheating on my diet! (I'm not...but it's a yummy dessert!) Lots of chicken, flank steak, brown rice, egg whites...back to normal, or at least my idea of normal, now.
I was thinking about it a few weeks ago, some of the foods that if not for the training, I'd probably never have tried...
-Cream of Rice
-Orange Roughy
-DRY oats
-Sweet potatoes and yams
Some foods I LOVE...
-Egg whites with cinnamon and nutmeg...puffed up like a pancake!
-Chicken! Prepared so many ways....smoked on the bbq is the best, but oven baked is yummy too!
-Flank steak...need I say more?
-Cream of Rice with cinnamon? And on a high carb day with honey....that (as my husband would say) is good business
-Optimum Nutrition 100% Whey, Gold Standard...Caramel Toffee Fudge is probably the best flavor, in my opinion...blended pre-workout and frozen, if you have it post-workout...it's like a protein frappuccino, minus the carbs and guilt!
In addition to taking an off season, I'm going to do either a half or full marathon. I did my first half in 2007, and loved experiencing the runner's high at the end of the race....did I love what it did to my foot? Meh, not so much....but three years and investing in a better pair of running shoes should do the trick just fine. The goal is the Rock N'Roll Half in San Antonio in November, and the Double Decker Challenge in Austin in December. Praying for decent weather.... :)
I'll be posting more frequently on this blog....to hold myself accountable and to make this my most productive off season to date. Well....yep. To date.
As much as I enjoyed the freedom to make my own choices about when and what and how much I was eating since the show on Saturday night, I crave routine and when I received my latest plan on Tuesday night, was relieved to have my first nutrition plan for my first off season in....two years. That's right. I've been in a caloric deficit for almost two years, and my body was desperate for time off and extra calories. I'm excited to say that I'm enjoying fat free cottage cheese for the first time in over TWO YEARS!!! Cinnamon and nutmeg sprinkled on it makes it taste like I'm cheating on my diet! (I'm not...but it's a yummy dessert!) Lots of chicken, flank steak, brown rice, egg whites...back to normal, or at least my idea of normal, now.
I was thinking about it a few weeks ago, some of the foods that if not for the training, I'd probably never have tried...
-Cream of Rice
-Orange Roughy
-DRY oats
-Sweet potatoes and yams
Some foods I LOVE...
-Egg whites with cinnamon and nutmeg...puffed up like a pancake!
-Chicken! Prepared so many ways....smoked on the bbq is the best, but oven baked is yummy too!
-Flank steak...need I say more?
-Cream of Rice with cinnamon? And on a high carb day with honey....that (as my husband would say) is good business
-Optimum Nutrition 100% Whey, Gold Standard...Caramel Toffee Fudge is probably the best flavor, in my opinion...blended pre-workout and frozen, if you have it post-workout...it's like a protein frappuccino, minus the carbs and guilt!
In addition to taking an off season, I'm going to do either a half or full marathon. I did my first half in 2007, and loved experiencing the runner's high at the end of the race....did I love what it did to my foot? Meh, not so much....but three years and investing in a better pair of running shoes should do the trick just fine. The goal is the Rock N'Roll Half in San Antonio in November, and the Double Decker Challenge in Austin in December. Praying for decent weather.... :)
I'll be posting more frequently on this blog....to hold myself accountable and to make this my most productive off season to date. Well....yep. To date.
Friday, February 5, 2010
Yowza!
Okay. So. Just when I started to feel like I could get out of bed without hamstring pain, what do I get? Another back workout. With dumbbell deadlifts. I whine, but I love it and wouldn't have it any other way!
I fell in love with Austin, Texas last weekend and can't wait to go back in a few weeks! We were able to celebrate our engagement with William's family and friends, not to mention stuff ourselves with barbecue at the Salt Lick. I didn't want to leave...Austin, or the Salt Lick. :)
Full speed ahead for 2010...and so much going on! This is going to be such an exciting year, and I can't wait to see what's in store!
I fell in love with Austin, Texas last weekend and can't wait to go back in a few weeks! We were able to celebrate our engagement with William's family and friends, not to mention stuff ourselves with barbecue at the Salt Lick. I didn't want to leave...Austin, or the Salt Lick. :)
Full speed ahead for 2010...and so much going on! This is going to be such an exciting year, and I can't wait to see what's in store!
Tuesday, January 26, 2010
Full Speed Ahead....
I made it through my first week back at training! I also dropped my Microbiology class after reading the simply awful reviews of the instructor, which will make for a stacked spring quarter, but with planning the wedding for April 10, training for shows this summer, and everything in between....I'm glad that I'm fortunate enough to take it easy during the winter quarter.
Great leg workout yesterday, and dare I say...looking forward to training shoulders today. We'll see if I can type later on this morning....
Great leg workout yesterday, and dare I say...looking forward to training shoulders today. We'll see if I can type later on this morning....
Monday, January 18, 2010
Training Day #1!!!
Won't be posting THAT every day....
Today was my very first "real" day of training for 2010! Although I was released by the doctor to do cardio after surgery on the 9th of December, I wasn't allowed to lift....which was DIFFICULT! I haven't had a true off season, and to go from training for SIX shows in 2009 to limited mobility was a struggle and I'm truly grateful to everyone who had to listen to me gripe about it! :)
Mondays are typically leg days, and what a great way to celebrate my birthday!!! Truly....six sets of extensions. Seated curls. Smith squats. Single leg leg-press...sigh. Happiness, once again! And round it out with 40 minutes on the Beast and abs. Can't wait to see my transformation THIS season!
Today was my very first "real" day of training for 2010! Although I was released by the doctor to do cardio after surgery on the 9th of December, I wasn't allowed to lift....which was DIFFICULT! I haven't had a true off season, and to go from training for SIX shows in 2009 to limited mobility was a struggle and I'm truly grateful to everyone who had to listen to me gripe about it! :)
Mondays are typically leg days, and what a great way to celebrate my birthday!!! Truly....six sets of extensions. Seated curls. Smith squats. Single leg leg-press...sigh. Happiness, once again! And round it out with 40 minutes on the Beast and abs. Can't wait to see my transformation THIS season!
Wednesday, January 13, 2010
Finally! Back at it!!! Whoop!
So....after five weeks away from the weights....I finally got to enjoy my first leg workout of 2010!!! And yes...enjoy is absolutely the right choice of words. Walking lunges, step ups, extensions, seated curls, standing curls....my legs were wobbling at the end of the workout, but it was worth every single drop of sweat!
Friday is my final follow-up doctor's appointment, and I'm REALLY hoping that he'll release me and I can FINALLY lift my arms over my head....and start hitting the weights hard! I'm so excited for 2010, and to compete and bring my best physique yet to the stage!
Also...loving the step mill and stairclimber...5 or 6 40 minute sessions a week, and working on the ham/glute tie-in....I'm determined to have a backside that is UNMATCHED this year!
Friday is my final follow-up doctor's appointment, and I'm REALLY hoping that he'll release me and I can FINALLY lift my arms over my head....and start hitting the weights hard! I'm so excited for 2010, and to compete and bring my best physique yet to the stage!
Also...loving the step mill and stairclimber...5 or 6 40 minute sessions a week, and working on the ham/glute tie-in....I'm determined to have a backside that is UNMATCHED this year!
Thursday, January 7, 2010
2010....SMART goals...
Where did time go? I'm back at the blogging...
New for 2010:
1. I started school Monday, and am currently taking Microbiology 260 and Nutrition 251. I only have 5 classes after this quarter before I can apply to WSU Spokane to pursue my Bachelor's degree in Exercise Physiology and Metabolism. Woo hoo!
2. I finished 3rd out of approximately 32 or so competitors at the 2009 Nationals in Fort Lauderdale....PRO CARD IN 2010!!!! That's my goal!
3. Planning a wedding for April 10, 2010.
4. Training hard and taking care of my body after beating it up with 2 local shows and 4 national shows last year!
I can't wait to see what 2010 has in store for me---personally, professionally, physically, AND emotionally---so here's to a successful year!
New for 2010:
1. I started school Monday, and am currently taking Microbiology 260 and Nutrition 251. I only have 5 classes after this quarter before I can apply to WSU Spokane to pursue my Bachelor's degree in Exercise Physiology and Metabolism. Woo hoo!
2. I finished 3rd out of approximately 32 or so competitors at the 2009 Nationals in Fort Lauderdale....PRO CARD IN 2010!!!! That's my goal!
3. Planning a wedding for April 10, 2010.
4. Training hard and taking care of my body after beating it up with 2 local shows and 4 national shows last year!
I can't wait to see what 2010 has in store for me---personally, professionally, physically, AND emotionally---so here's to a successful year!
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