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17 April 2017

Happy New Week, my Best Buddies!

Yesterday I completed my Orange Theory Fitness workout that was a 90 minute class! Usually classes are about 60 minutes. I was whipped after with the extra weight work, TRX straps and cardio. I want to get in the extended class every Sunday but there is always a "waitlist" to get in to it!

My nutrition has been erratic and carb-laden...not good for me, and not my usual behavior. Something emotional is going on but not sure what yet. My husband says I appear depressed. I have a lot going on, I guess.

Let's make April better than March!

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle - June?
* Schedule a bodyfat % reading with trainer for May?
* 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
*Bodyfat at 20% (Current 24.5%) by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
Words of the Week:“Temptation is not to be feared, but controlled.”
I am dedicated, determined and diligent!

13 April 2017

Happy Almost Weekend, my Best Buddies!

I am working to get myself better on track this week. Two weekends ago when I was doing the intensive assistant training, I think I got exhausted and off my program...sometimes once that happens, it opens the flood gates to carb cravings!

And, I believe I have not managed stress well this week -- my niece started a chemo regimen this week. Her cancer is rare but very very treatable and will be a lifelong chronic type of leukemia that will require monitoring. Still, an awful situation as we know the chemo is hard on people.

NO EXCUSES for me though...MUST.TREASURE.MY.HEALTH

Let's make April better than March!

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle - June?
* Schedule a bodyfat % reading with trainer for May?
* 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
*Bodyfat at 20% (Current 24.5%) by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
Words of the Week:“Temptation is not to be feared, but controlled.”
I am dedicated, determined and diligent!

10 April 2017

Happy New Week, my Best Buddies!

I have been poor at my nutrition plan for over one week now...too many carbs always cause bloat and gain for me. Exercise has been consistent, but you cannot out exercise poor nutrition!

SO, this week's goal is to get my macros back in line! 60%-70% fat, 20-30% protein, 10% carbs or less. And, to push heavier weights at the gym. As my buddy JimmiePop says: #GrindTime

Let's make April better than March!

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle - June?
* Schedule a bodyfat % reading with trainer for May?
* 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
*Bodyfat at 20% (Current 24.5%) by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
Words of the Week:“Temptation is not to be feared, but controlled.”
I am dedicated, determined and diligent!

06 April 2017

Greetings my Best Buddies,

I am on my way to the gym, and have a full day at work. I feel tired and had no willpower last night at the end of the day. Skipped my usual protein shake and ate part of a chocolate bar my husband was eating!

No, it was not "treat" day, and I did not "deserve" it. I just plain felt defiant and allowed my fatigue to get the best of me at that moment.

Today will be better!

Let's make April better than March!

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle - June?
* Schedule a bodyfat % reading with trainer for May?
* 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
*Bodyfat at 20% (Current 24.5%) by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
Words of the Week:“Temptation is not to be feared, but controlled.”
I am dedicated, determined and diligent!

04 April 2017

Greetings my Best Buddies!

I am back and getting myself better on track after my long work weekend. It was 10 hour days, and very rewarding work with the students. We facilitate four day training modules about four times per year teaching a model that helps treat trauma of all types so the work is intensive. And, I was invited to possibly travel to do it as well - which also would be intensive and push it to eight times a year.

I tried hard to watch my food and drink all my water every day. I had about 75% control over my eating - some choices could have been better but I was so exhausted a couple of the evenings I just ate what was available.

I was back at the gym today and had a high calorie burn! I was so happy to be there. I took today off from my usual work schedule to sleep late, do laundry, pay bills, go to the bank, etc.

Let's make April better than March!

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle - June?
* Schedule a bodyfat % reading with trainer for May?
* 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
*Bodyfat at 20% (Current 24.5%) by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
Words of the Week:“Temptation is not to be feared, but controlled.”
I am dedicated, determined and diligent!

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