Have you ever gotten up early to go to the gym to do your cardio AND THEN strength? I have. After you got done with your cardio did you skip over to the hundred of machines and did a double take because you have no idea how to use them? I did. Did you wander to the free weights because you have *some* experience with those only to stop and stare at all the meathead guys and then awkwardly run away? I did.
Yup. I'm a big chicken. But I made one of the biggest beginner mistakes! You should always go to the gym with a plan!! I didn't know what I wanted to do or what muscle groups to work or anything and I ended up wandering over to the stretch area and pulled out my mat and did some ab work and pushups (ow).
The point of this? MAKE A PLAN.
Thursday, January 12, 2012
Wednesday, January 11, 2012
1/11
Last night I got pretty irritated when I tried going to the gym. I hate that the gym is crazy busy right now because everyone wants to lose weight and it's the 3rd night in a row that I've tried going at 6:00 pm and haven't gotten a parking spot and so had to leave. And I also hate that I'm part of this crowd. Because obviously I'm a hypocrite.
On another note, pretty sore today. Wtf mate?? 2 sets of 10 pushups kills my shoulders?? Since when?! But, alas, it is so! I need to start working on these because my arms are noodles now.
I was suppose to get up and workout this morning, but did that happen? No. Do I regret it? Absolutely not. I have been on a weird sleep schedule for a few months now where I go to sleep around midnight or later but I have to get up at 7 or earlier for work. So last night when I amazingly fell asleep around 9:30 I just decided to go with it and take this morning to sleep. Which is tooooootally fine with me!
Anyway, so the moral of the story is no I didn't go to the gym today, but I'll probably suck it up and do a lifting video at my apartment. Can I get a hell yea?! HELL YEA! (not sure where that came from)
On another note, pretty sore today. Wtf mate?? 2 sets of 10 pushups kills my shoulders?? Since when?! But, alas, it is so! I need to start working on these because my arms are noodles now.
I was suppose to get up and workout this morning, but did that happen? No. Do I regret it? Absolutely not. I have been on a weird sleep schedule for a few months now where I go to sleep around midnight or later but I have to get up at 7 or earlier for work. So last night when I amazingly fell asleep around 9:30 I just decided to go with it and take this morning to sleep. Which is tooooootally fine with me!
Anyway, so the moral of the story is no I didn't go to the gym today, but I'll probably suck it up and do a lifting video at my apartment. Can I get a hell yea?! HELL YEA! (not sure where that came from)
Tuesday, January 10, 2012
Interval training
I made it to the gym this morning!! I went last night but, unfortunately all these rude people were there with their stupid resolutions to lose weight and I ended up being one of about 40 cars circling the parking lot for a spot. I ended up leaving and went grocery shopping for some healthy food instead and did my workout this morning. I mean, it worked out, but seriously people?? I only wanted a treadmill for like 30 minutes!!
This mornings workout was my fancy pants interval training which was great because it made the time go by so much more quickly. So here's what I did
0:00-5:00- warmup (yay I actually did one!)
5:00-25:00- alternated every other minute going fast then easy. I did fast at a 6.0 and my easy at 4.5. I'm hoping to bump this up as I keep doing it
25:00-30:00- cool down
After that I did some stretches on the floor to make sure I didn't seize up and fall down the stairs (unfortunate) and I did 2 sets of 20 of side to side ab work with an 8 lb ball and then 2 sets of 10 of pushups. Then I pretty much felt dead and stumbled around and rookie a shower and went to work so I can be fabulous!!
This mornings workout was my fancy pants interval training which was great because it made the time go by so much more quickly. So here's what I did
0:00-5:00- warmup (yay I actually did one!)
5:00-25:00- alternated every other minute going fast then easy. I did fast at a 6.0 and my easy at 4.5. I'm hoping to bump this up as I keep doing it
25:00-30:00- cool down
After that I did some stretches on the floor to make sure I didn't seize up and fall down the stairs (unfortunate) and I did 2 sets of 20 of side to side ab work with an 8 lb ball and then 2 sets of 10 of pushups. Then I pretty much felt dead and stumbled around and rookie a shower and went to work so I can be fabulous!!
Monday, January 9, 2012
Spinach for breakfast
So some things that the trainer said on Saturday about my diet was that I needed to concentrate on getting mostly protein and some carbs and some fat. He said I wasn't eating enough fat, strange right? He also doesn't condone that many dairy products like fatty cheese. But, cottage cheese, some milk and Greek and low fat yogurts were good.
Anyway, he told me that he eats eggs every morning for breakfast. So this morning I scrambled 2 eggs with a large handful of fresh spinach with just a tad of cheese for flavor and one piece of toast. I've never tried to add veggies to my eggs but I can honestly say these were the best eggs I've ever made and they were so so filling, I'm still full even now! My breakfast breakdown:
Calories: 279
Fat: 15
Carbs: 15
Protein: 19
Fiber: 3
Anyway, he told me that he eats eggs every morning for breakfast. So this morning I scrambled 2 eggs with a large handful of fresh spinach with just a tad of cheese for flavor and one piece of toast. I've never tried to add veggies to my eggs but I can honestly say these were the best eggs I've ever made and they were so so filling, I'm still full even now! My breakfast breakdown:
Calories: 279
Fat: 15
Carbs: 15
Protein: 19
Fiber: 3
Saturday, January 7, 2012
Chicken & Biscuits
^^^^What I'd like to eat.
What I should eat- protein, vegetables, less carbs and less cheese.
String cheese is totally a gateway cheese! But yesterday I didn't have ANY aren't you proud?! I ate cottage cheese which is awesome but not the same. Sad.
Yesterday I woke up with the sudden desire to rejoin my old fancy pants gym, Lifetime Fitness so after work I headed over to the small YMCA and gave them the boot and then went to fancy pants gym and joined! I took a tour of the gym with an older Korean couple who kept giving my nose ring the stink eye and complaining about the noise and all the people. So there's that, I shelled out $110.12 for the first month and to for the joining fee. Score.
Being fit is making me go broke.
BUT BUT BUT, I decided to go back because of all their awesome resources that I can use
ie. The millions of treadmills and other assorted machines, the really good fitness classes (I'm looking at you spinning!), the several pools-- my favorite feature, they have a master's swimming for people like me and for people who are training for triathlons (my next goal) and it's all associated with USA Swimming and in the summer they have meets and whatnot. They also have a spa, a cafe, rock climbing walls etc etc etc
Today I hopped on over there and got myself assessed for my fitness and all that madness. My results? Not the best, but better than last May (success? sure).
Here are my results:
Kylie Williams
Height: 5'2" Weight: 135 (hush you) BMI: 24.7 (see, I'm still healthy) Age: 22
I'm 26.82% body fat-- The trainer said I should shoot for 20% body fat which I want to say is about 10-15 lbs of fat, but I also want to gain muscles so I imagine that it'll be about 10 lbs less than I am now with the added muscle. The average for my age is 22% so apparently I'm at 46 years old for my body composition
I then did a flexibility test like you did in grade school where you put your feet against the box and you lean over and push the thing. I pushed it 16 inches which is bad. The average for my age is 19 inches, so they placed me at about 51 years old for that.
Then I did a muscular strength and endurance test--pushups. They made me do them on my knees, which I guess is the standard way for women (lame.) and I did the max 30 in no time so that put me at 18 years old. Apparently the average is 17 pushups, which makes me sad for people who have no upper body strength. Lift weights people!
I also realized that when I actually pay attention to what I eat and try to be healthy I don't actually eat enough calories-- I usually try to stay between 1200-1400. My minimum daily caloric intake should be 1429 and I should be eating up to 300 more calories on days I exercise even if I want to lose weight. So the trainer told me to eat between 1400-1700 calories a day. I made the executive decision to go back to calorie counting instead of Weight Watchers so that I can make sure that I'm eating enough, because who doesn't like to eat more when they can?!
Another really valuable piece of information the trainer gave me was about training for my half marathon that's coming up in 7 weeks. He told me that because I have so little time to train (woops) that I should focus on doing 2-3 sprint/interval days a week for 20-30 minutes and then 2 distance days a week. He said that the intervals will really condition me for the running and the distance days are so my body can get use to the distance. So that's what I'm going to focus on, 2-3 interval days, 2 distance days, and 1 snowboarding day.
So what I'm taking away from this is I have a metabolic age of 33 and I actually need to train for my half marathon and eat healthy, who knew?!
What I should eat- protein, vegetables, less carbs and less cheese.
String cheese is totally a gateway cheese! But yesterday I didn't have ANY aren't you proud?! I ate cottage cheese which is awesome but not the same. Sad.
Yesterday I woke up with the sudden desire to rejoin my old fancy pants gym, Lifetime Fitness so after work I headed over to the small YMCA and gave them the boot and then went to fancy pants gym and joined! I took a tour of the gym with an older Korean couple who kept giving my nose ring the stink eye and complaining about the noise and all the people. So there's that, I shelled out $110.12 for the first month and to for the joining fee. Score.
Being fit is making me go broke.
BUT BUT BUT, I decided to go back because of all their awesome resources that I can use
ie. The millions of treadmills and other assorted machines, the really good fitness classes (I'm looking at you spinning!), the several pools-- my favorite feature, they have a master's swimming for people like me and for people who are training for triathlons (my next goal) and it's all associated with USA Swimming and in the summer they have meets and whatnot. They also have a spa, a cafe, rock climbing walls etc etc etc
Today I hopped on over there and got myself assessed for my fitness and all that madness. My results? Not the best, but better than last May (success? sure).
Here are my results:
Kylie Williams
Height: 5'2" Weight: 135 (hush you) BMI: 24.7 (see, I'm still healthy) Age: 22
I'm 26.82% body fat-- The trainer said I should shoot for 20% body fat which I want to say is about 10-15 lbs of fat, but I also want to gain muscles so I imagine that it'll be about 10 lbs less than I am now with the added muscle. The average for my age is 22% so apparently I'm at 46 years old for my body composition
I then did a flexibility test like you did in grade school where you put your feet against the box and you lean over and push the thing. I pushed it 16 inches which is bad. The average for my age is 19 inches, so they placed me at about 51 years old for that.
Then I did a muscular strength and endurance test--pushups. They made me do them on my knees, which I guess is the standard way for women (lame.) and I did the max 30 in no time so that put me at 18 years old. Apparently the average is 17 pushups, which makes me sad for people who have no upper body strength. Lift weights people!
I also realized that when I actually pay attention to what I eat and try to be healthy I don't actually eat enough calories-- I usually try to stay between 1200-1400. My minimum daily caloric intake should be 1429 and I should be eating up to 300 more calories on days I exercise even if I want to lose weight. So the trainer told me to eat between 1400-1700 calories a day. I made the executive decision to go back to calorie counting instead of Weight Watchers so that I can make sure that I'm eating enough, because who doesn't like to eat more when they can?!
Another really valuable piece of information the trainer gave me was about training for my half marathon that's coming up in 7 weeks. He told me that because I have so little time to train (woops) that I should focus on doing 2-3 sprint/interval days a week for 20-30 minutes and then 2 distance days a week. He said that the intervals will really condition me for the running and the distance days are so my body can get use to the distance. So that's what I'm going to focus on, 2-3 interval days, 2 distance days, and 1 snowboarding day.
So what I'm taking away from this is I have a metabolic age of 33 and I actually need to train for my half marathon and eat healthy, who knew?!
Thursday, January 5, 2012
If you have nothing nice to say...
Haven't we all heard this? Something that I'm going to start working on is appreciating my God given body. I have to accept the fact that I won't look like a super athlete or a model. I'm 5'2" for goodness sake! And really, what's wrong with my shape anyway? Nothing. Yes I have a few pounds to lose and that'll get done. But there's no point hoping and wishing for someone else's body. I bet some girl somewhere would be happy to have mine. So I should be too.
Just a piece of my thoughts
Just a piece of my thoughts
Well hey there 2012
Where have I been the past several weeks? I'm not entirely sure. The month of December flew by super quickly. I was busy with work and then we had company for a week and spent that time skiing and then I went to Disney World with my family for another week and then Christmas came and went and the first week of January is almost done. Crazy!
You know what really disrupts your training schedule? Being lazy. And tires. I have been fighting these two things since I got back from Disney and it has been really hard to get back into everything and being super dedicated.
And Disney? Disney was awesome and I even tried to watch what I ate and didn't walk away any heavier (probably helped that we averaged 10 miles of walking a day-- yea, we kept track.)
But since I've gotten back? Bad news bears. I've even struggling daily with eating which in turn affects my exercising which means Kylie is almost back to where she started. Shoot. I'm going to hedge a guess that I'm about 135.0. I have 10 lbs to lose and a half marathon to train for. I had a dream last night about realizing the day before that yes, yes I do have to run it the next day and I was terrified.
So what does this mean for today?
Today I will:
- eat healthy, I work 13 hours today and working out just isn't in the cards until Saturday. Maaaaaybe tomorrow if I sleep more than the 2 hours I got last night
- stay away from string cheese, it's a gateway cheese
- eat only when hungry! This is very important! When I eat when I'm not hungry it usually deteriorates to stuffing myself which = food baby
- make a healthy dinner, I'm going to make some Italian wedding soup tonight and it's going to give me a TON of leftovers
Also, I hereby promise to write more in my blog. For some reason there's a correlation with me doing well in my training/weight loss and writing in this blog. Accountability and all that nonsense. :-)
You know what really disrupts your training schedule? Being lazy. And tires. I have been fighting these two things since I got back from Disney and it has been really hard to get back into everything and being super dedicated.
And Disney? Disney was awesome and I even tried to watch what I ate and didn't walk away any heavier (probably helped that we averaged 10 miles of walking a day-- yea, we kept track.)
But since I've gotten back? Bad news bears. I've even struggling daily with eating which in turn affects my exercising which means Kylie is almost back to where she started. Shoot. I'm going to hedge a guess that I'm about 135.0. I have 10 lbs to lose and a half marathon to train for. I had a dream last night about realizing the day before that yes, yes I do have to run it the next day and I was terrified.
So what does this mean for today?
Today I will:
- eat healthy, I work 13 hours today and working out just isn't in the cards until Saturday. Maaaaaybe tomorrow if I sleep more than the 2 hours I got last night
- stay away from string cheese, it's a gateway cheese
- eat only when hungry! This is very important! When I eat when I'm not hungry it usually deteriorates to stuffing myself which = food baby
- make a healthy dinner, I'm going to make some Italian wedding soup tonight and it's going to give me a TON of leftovers
Also, I hereby promise to write more in my blog. For some reason there's a correlation with me doing well in my training/weight loss and writing in this blog. Accountability and all that nonsense. :-)
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