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20 November 2017

HOLY COW, my Fabulous Followers!

Where the heck have I been for nearly three weeks? It has been a whirlwind of busy - BUT I should never be too busy for my FatSecret!

I am dedicated and consistent with exercise - that feels like the easy part for me. My food choices are poor lately with not enough protein and too many carbs.

I have gained weight based on my clothes being really tight now - I was doing much better one year ago!

I believe I have been eating my stress since I took on extra responsibility in my work. Traveling and assistant teaching has added to the mix.

One more trip to Bay Area in December, then Phoenix in January. I need to find a good way to manage travel and nutrition. I think I was better at it last year - diet fatigue has hit!

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Movement down on the Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer in early December
* Drink at least 12 - 16 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload

Long Range Goals: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by May 2018
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by end of 2018
*Increased strength, endurance and flexibility during workouts

Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent

01 November 2017

Greetings my Fabulous Followers!

Woot - HELL WEEK is done and I have my fourth T-shirt! My last personal challenge of yesterday's class was to row 3200 meters (two miles) in the last 18 minutes of class - it took me two minutes longer but I did it. I have short legs (I am only 5 feet tall) so it takes me longer on distance rowing!

We were married on HALLOWEEN - so my husband and I had restaurant dinner last night. It was fun to be out and about on Halloween.


Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Movement down on the Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer in early December
* Drink at least 12 - 16 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload

Long Range Goals: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by May 2018
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by end of 2018
*Increased strength, endurance and flexibility during workouts

Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent

30 October 2017

Happy New Week, my Fabulous Followers!

Tomorrow is the final day of HELL WEEK at the gym. We had to do five classes and tomorrow will be my last day so I will get my t-shirt! This is my fourth year in a row doing HELL WEEK.

Food is slowing improving as I push myself to log, log, log and be more accountable. I am not sure how my discipline for my nutrition plan disappeared - but you cannot out exercise the fork!

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Movement down on the Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer in early December
* Drink at least 12 - 16 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload

Long Range Goals: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by May 2018
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by end of 2018
*Increased strength, endurance and flexibility during workouts

Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent

24 October 2017

Happy Tuesday, my Fabulous Followers!

Woo-Hoo - Day ONE of Hell Week just happened...burpees forever followed by the "death row" on the rowing machine! It is always a challenge and always fun!

Nutrition plan is still "meh" - but I have my annual physical on Thursday and I can already hear my doctor complaining that I am heavier now than this same time last year. That may kick me back to plan since he tends to "tell it like it is..."

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Movement down on the Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer in early December
* Drink at least 12 - 16 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload

Long Range Goals: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by May 2018
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by end of 2018
*Increased strength, endurance and flexibility during workouts

Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent
   (1 comment) on diet HCB's own diet  

21 October 2017

Happy Weekend, my Fabulous Followers!

Well, it is official - I went off the rails completely yesterday. I offered to take my friend out for her birthday. I chose four different places for her to choose from where I could stay on track; but she wanted Italian.

I had zero restraint and ate garlic bread and pasta! These are total inflammatory foods so today my joints hurt, my head aches and my belly is bloated! WHEAT is the DEVIL for me

THANK GOODNESS, I am going to the gym and can sweat it out!

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Movement down on the Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer in early December
* Drink at least 12 - 16 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload

Long Range Goals: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by May 2018
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by end of 2018
*Increased strength, endurance and flexibility during workouts

Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent

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