I'm Back!!! 6 Week Hard Body Challenge

It has only been four days since my "regroup" but I feel amazing. I had hoped to start fresh with a Monday workout - but it was Thanksgiving. That is some willpower I just don't f-ing have! I have tweeked my work out plan slightly, and started on Wednesday. I am doing a "self-inflicted 6 week hard body challenge" - my new plan is as follows:

Wednesday - Workout A
1A. overhead dumbell squat 12 reps
1B. pushups 12 reps
1C. dumbbell bulgarian split squat (F-ME!!) 12 reps
1D. incline dumbbell bench press 12 reps
1E. hanging leg raise (F-ME!!) 12 reps
Rest 60 Seconds
2A. goblet squat 12 reps
2B. dumbbell bench press 12 reps
2C. dumbbell lunge 12 reps PER LEG (F-ME x2!!)
2D. dumbbell chest fly 12 reps
2E. v-up 12 reps
Rest 60 Seconds
REPEAT (F-ME)

Thursday - Volleyball (I was sore as a ... well...what I was going to say is rude.)

Friday - Workout B
1A. single leg dumbbell straight-leg deadlift 12 reps
1B. pullup 12 reps
1C. cable pull through12 reps
1D. cable row 12 reps
1E. single-leg side plank 12 reps
Rest 60 Seconds
2A. barbell row 12 reps
2B. underhand-grip lat pulldown 12 reps
2C. swiss-ball hip raise and leg curl 12 reps
2D. rear lateral raise 12 reps
2E. cable crunch 12 reps
Rest 60 Seconds
REPEAT

Saturday or Sunday - 1hr of Cardio

Monday - Workout C
1A. single leg dumbbell straight-leg deadlift 12 reps
1B. close-hands pushup 12 reps
1C. incline dumbbell bench press 12 reps
1D. dumbbell step up 12 reps
1E. side plank and row 12 reps
Rest 60 Seconds
2A. lateral raise 12 reps
2B. lat pulldown 12 reps
2C. dumbbell bulgarian split squat 12 reps
2D. pushup and row 12 reps
2E. swiss-ball rollout 12 reps
Rest 60 Seconds
REPEAT

As you can see, there are a lot less "F**K MEs" in the second and third workouts, as I have yet to try them. I am not looking forward to tomorrow morning - but I have goals to reach. I am not weighing or measuring myself until the 6 weeks are done and can't wait to see how I turn out.

I made my chia pudding tonight (woo!) to have for dessert with tomorrow's tuna salad (tuna, spinach, green onion, tomato, avocado) and cottage cheese with fruit. I feel like I am getting back to basics and refocusing on my goals. I even juiced on Monday!

I am off to bed now, climbing the stairs one at a time, pausing 30 seconds on each one. My legs are burning. My knees are bucking. My back is aching. I think I need to speak with Marek about installing a stair-chair lift in the condo. I'm living up to my nickname of "Grandma"...

Goal Met. Now What?

I did it. After almost EXACTLY SIX MONTHS of new eating habits and working out, I did it. I have been holding steady at 135lbs for 2 weeks. I have lost a total of 13.4lbs since I started. I can't even believe it.

Even though I have reached this goal, looking back at my previous blogs I am disappointed in myself. I have been so busy (which I know is no excuse) that I have stopped meal prep. I haven't had oatmeal - which used to be a staple for breakfast - in weeks. I have not made super food fudge, granola bars, almond bites or chia see pudding in months. I have not juiced at least two months.

I used to work out every second day, now I'm at twice a week. I promised my PTNB that I would do stairs 5 times while she was gone to Italy last month - I went once, and then once at the gym. This is very difficult for me to write, but I promised to always be real with you guys, I need a new game plan. Starting after Thanksgiving on Monday. I need to change. Again. I know exactly what happened, I reached my goal weight and just stopped trying. I am still eating healthy, but not as picky as before. Even that has changed. And if i'm not careful, I'm going to go right back up to 148.4lbs. HELL NO!

So here is the new exercise plan, and I will have you, my audience to hold me accountable:

1. I need to do more cardio. So once a week will be the dreaded 1hr of cardio. Whether it is running, walking on an incline, stairs, elliptical, bike etc - I will do an hour. Cardio day will be Sunday.

2. I need to tone. Twice a week I will do my weights with a quick 10 minute walk to warm up. Push, pull and legs. Monday and Wednesday. Then volleyball on Thursdays.

3. Friday or Saturday will be squat and pushup day. Really quick. 30 mins max. I will make myself a chart and record how many I can do. Easy Peasy.

As for food:

1. Sunday night will need to be food prep for the week. I will make oatmeal, pudding, granola bars, fish, veggies etc. I need to start meal planning again, as I'm getting sick of tuna salad. I need to have fruit and veggies in the house to juice, as in the winter I need to get all the nutrients I can.

2. I need to try the new recipes I have saved on my ipad. Marek buys the groceries in our house, so it is really as simple as making him a list.

Goals:

1. Hit 130lbs. There is no reason I can't lose another 5 pounds. And that is my new goal. 130lbs before the new year. 2.5 months. I've done it before.

2. Stick to my work out plan. I am going to print a calendar and stick to it. I am also going to figure out new exercises that aren't going to bore me. I will ask PTNB for advice tomorrow.

3. Stick to my food plan.

4. Tone! Tone! Tone! I want my ass to look flawless by the New Year, as I am most likely going to Mexico with my family!

5. Write more blogs. Obviously. It has been too long.

Thank you for all your support! I can't wait to continue LEG TWO of my journey. xoxo

M.I.A.

Wow! I have not blogged for over a month. My life has been hectic. I am so sorry to all of those who follow me. :(

A few updates:

Edmonton Marathon
If you recall, I was SUPER excited, scared, nervous, anxious to run a 5km "marathon" this summer.
I raised money for KidSport, bought some new shoes - even read my "Running Room's Book on Running." I was ready to go. The race was the same day as my step-sister in-law's 10 year vow renewal - but I had plenty of time to run the race and be in Bonnyville by 4pm. Turns out the race was at 7pm. Yep, 7pm on a Saturday. I was so upset. I couldn't do the race. After kicking and screaming I finally decided what had to be done. I had to run my own race. And I did. 10am on Saturday morning I ran 5.03km in 35:17minutes. Not my best time - but hey - I finished. After all, running the 5km "marathon" was for me. To prove I could do it. And I did it.

Where Have All The Pounds Gone? 
I realize my last weigh in/inches lost update was the end of July. I am not as far behind as I thought. I pushed myself to increase the weights and reps, however I definitely have not been going to the gym every second day. I am not happy with myself and I need a kick in the ass from all of you! I am still losing pounds and inches, but not as much as I would like. My goal when I started in April was 135lbs, however I think I need to change it! Here are the results for August 31, 2013! Drumroll please....

Stairs, Stairs and well, Stairs

The weather is so beautiful in Edmonton (knock on wood) that my PTNB decided I should try some "outdoor" activities instead of going to the gym. I couldn't have been happier for the change of pace. Or so I thought - until 243 stairs later my calves were crying. Literally dripping tears. We went to the stairs at Fox Drive on a warm Wednesday night. By warm of course I mean 34 degrees with a humidex to feel like 42. I was dying. PTNB decided to "try a pyramid technique" with me where I go all the way up, then down to the first platform. All the way up, then down to the second platform. Etc until all 6 platforms were done, 20 tricep dips each time I reach the top, 10 pushups at each platform. At least my PTNB did it with me, after she had already done the stairs 8 times. ARE YOU F%^&ING KIDDING ME? WHO IS THIS ANDROID? Somehow I finished the "pyramid scheme", only to feel like Gumby on an ecstasy trip as I tried to walk back down 243 stairs to my car. I put that puppy on cruise control the whole way home. My legs are finally starting to work again.

 For September I have some new goals:

1. DO NOT CHEAT and look at the scale more often than every Friday. I've been bad.
2. Go to the gym or do some form of exercise FOUR TIMES A WEEK
3. TRY MORE RECIPES that are low cal and incredibly tasty, share these recipes
4. JUICE! The healthy way.
5. DO THE STAIRS four more times this month. Without dying.

The Skinny Of It...

My life has been insane! My evenings have been busy, as I took on another p/t position doing Social Media and blogging for my brother's custom suit company. Quick shout out - shawtailors.com

I am still working out on a regular basis (missed push day Wednesday night, but ran 2.5km instead) and eating healthy. The results are still rolling in. Here is a before and after from the past 5 months. Woo! My waist is so hot!

I did my month end weigh in for July. I'm super excited that the pounds and inches are still coming off. Take a look! Woo Hoo! I am 3lbs off of my goal weight (135lbs), although I may try to keep going. 130lbs sounds sexy.

My goals for the month of July were the following:

1. try more healthy recipes and share with my followers - FAIL
2. stay off wheat/gluten as best I can - SUCCESS
3. drink more green juice - FAIL
4. get UNDER 140lbs - even if it is 139.9lbs - HELL YEAH!
5. do 60 girl push-ups in a row without stopping (need a goal that is achievable!!) - 40 ONLY :(
6. go to the gym in the mornings - WENT ONCE & IT WAS GLORIOUS

No time like the present to keep trying. 

Recipe Share Day

I wanted to share some recipes today that I have come across this past week. 

This one is from my girlfriend (in picture) and new gym buddy Ashley aka the author of Kuffler Says - Finding the Me I Need to Know. Say "HI SMASH!"

Like I mentioned before, Ashley is on her own journey of weightloss and has looked to me her "Inspy" to help. I feel so blessed. She is also making me get to the gym at 8:15 tomorrow MORNING. Whoo!

This is Ashley's Chocolate Avocado Pudding, 
more commonly referred to as "Get in my Belly!"

1 ripe avocado1/4 cup cocoa powder1/4 cup honey/agave nectar - whatever1/4 cup almond milk (I used natural unsweetened, but do as you wish - But I bet coconut milk would be AMAZING)1 tsp vanilla extract

Blend it up Blend it up Blend it up! Throw it in the fridge for a few hours and serve with a  a dollop of greek yogurt, fresh berries, cinnamon, chopped nuts, coconut, etc etc etc...

Also came across this gem, Pineapple-Apple-Mint Juice. I am going to try it this weekend. I LOVE pineapple. and MINT. and APPLE.

1/3 of a pineapple
2 green apples
handful of mint (to taste)
VOILA!







Finally, some Chocolate Bliss Balls. I have been in love with dates since visiting Shields in California (outside of Palm Springs). In fact, I had my snowbird parents bring me home some this year. I have yet to try these, but I am sure they will be equally as delicious as my almond balls. MMMMMMM!

1 cup of cashews blended until smooth (I am going to use almonds, as I have an allergy)
2 tbsp of raw honey
1 tsp vanilla extract
8 dates (pitted and soaked for at least 4 hours)
2 tablespoons raw cacao powder
1 cup of shredded coconut for coating


Place all the ingredients except for the coconut in a mixer and blend until smooth. With your hands roll the mixture into small balls. Then pour the shredded coconut onto a chopping board and roll the balls in it to top. Place the balls on a plate and refrigerate until hard.


Tomorrow is weigh in day! Eeeeeek. Sorry I haven't kept you posted on my Friday weigh ins. You are in for a big surprise! I hope. :)

Plateauing and Starvation Mode

Wow! I have not blogged for almost two weeks. I'm sorry friends.

For the past four weeks I weighed in at 141.2, 141.0 and 141.2 and 141.2 respectively. Not a lot happening in the "world of weightloss" and it is very frustrating. I have not had wheat 3 weeks now, but it has not effected my weight. My stomach is a lot tighter now, but the weight is still plateauing. 

Moving forward this week, I have made some changes that will hopefully help me break the 140s.

Strategy One: I'm going to start doing drop sets. Once I have finished doing an exercise to exhaustion, I will drop the weight by 80% and do another set.

Strategy Two: Focus on the negative strength aka lowering the weight. I need to lower the weights slowly and concentrate on the negative contraction.

Strategy Three: Use active rest. I will try to do burpees, mountain climbers, medicine ball jump squats, russian twists etc. in between each weight exercise.

Strategy Four: Modify my exercises. I am always increasing the weights/rep for progressive overload, however I could do more modifications. Squat on a bosu ball, use an exercise ball for my chest presses, or use a bar on shoulder when doing lunges. Simple changes, but the same "staple" exercises. Thankfully, my book "The Women's Health Big Book of Exercises" has about 5 different modifications for each main exercise. Very handy!

Finally, Strategy Five: Re-evaluate my calorie intake. Using the Basal Metabolic Rate (BMR) calculator on bodybuilding.com, I found out that my body burns 1441 calories per day when at rest. I also calculated that the recommended daily intake of calories for my body needs between 2100 and 2400. This is to stay as is - with no weight loss. 

A person should decrease their caloric intake by 500/day in order to lose 1lb per week. This is not always the case, but 3500 calorie deficit = 1 pound lost. If I were to reduce my recommended intake by 500, I would be sitting between 1600-1900 calories a day. I take in around 1200 per day. I could very well be in starvation mode.

After consulting a friend (PTNB is in Saskatoon still), we decided I needed to up my caloric intake each day. Especially if I am burning around 300 calories each workout with cardio/weights. I started using the MyFitnessPal App to record my meals and make sure I am eating around 1600 calories a day. I am still eating healthy, just eating more. I guess we will see in the next few weeks if I can break the plateau.

Any ideas/help will be great!

xo

K

End of Month Three

This will be a super short blog to share my June month end. I am quite pleased. I created my own workout plan and followed through. I missed the sprint cardio once because I ran 4km instead. But everything else was followed to a T and I made sure to increase my weights as I went. PROGRESSIVE OVERLOAD! I have yet to create my July workout plan (oops) but I am thinking I will keep it similar to June. I will change up the back exercises (I want to add rowing, as I changed the rowing I was going to do to the back extension machine instead, and it sucked) and add more push-ups and lunges. Maybe a Wednesday Challenge again. I will see.

Anyways, here is the low down. I lost the following this month: 1lb in weight, 0.5" on waist, 1" on bust, 0.5" on hips, and 0.25" on each bicep. I'm still slimming down and I couldn't be happier.

I also want to show you overall since I've started. I compared today with only 3 months ago and I'm blown away. 5.5" on my waist. GONE. 7.4lbs GONE. 2" on bust. GONE (sniff sniff). 1.5" on hips. GONE. Not to mention almost 4" off my thighs! BOOM! I am so proud of myself. And like I said before - I just feel so sexy and that's the most important thing. 

My goals for the month of July are the following:

1. try more healthy recipes and share with my followers
2. stay off wheat/gluten as best I can
3. drink more green juice
4. get UNDER 140lbs - even if it is 139.9lbs
5. do 60 girl push-ups in a row without stopping (need a goal that is achievable!!)
6. go to the gym in the mornings

All totally do-able! And if you are reading this send me a comment! Just so I know you are reading! That I am not just doing this blog for me (although that is ok too). Ask me questions! Tell me stories! Share exercises and recipes.

xo

K

Vacation "Pride"

As I mentioned before, I think, I was in Vancouver last week for a wedding. My first ever same-sex wedding. It was beautiful. Absolutely romantic, heart-warming and well, not quite what I expected. There was no Liza Minelli singing "Put a Ring on It", no rainbow flags and no drag queens (just kidding, I didn't expect this). The only thing "fruity" was the salad. Which I had a lot of (sans croutons), as I've been off wheat since June 18.

I wouldn't say entirely off, as I have accidentally had wheat in some condiments etc. I have cut out all breads, pitas, wraps, bagels, buns, muffins, crackers etc. It has not been easy, but I'm trying. I went to Subway in Vancouver and ordered a turkey sub wrapped in egg whites instead of a pita. They thought I was crazy. And maybe I am. But I'm feeling thinner and my stomach has not been bloated in a long time. Unfortunately I have had a terrible headache for the past 3 days. I'm not sure if it is from the withdrawal or just allergies to life. It has subsided already today, so who knows. My girlfriend who is a celiac said she had headaches for a month when she quit gluten. Yikes. Lets hope that doesn't happen to me.

I was nervous going to Vancouver as I would be eating out A LOT. The good news is - I got home, did my Friday weigh in and was down another 0.2lbs!! This isn't a lot, but considering I ate out three meals a day, I clearly made some good food choices. I also worked out HARD twice when I was there. Once even at 8am. Yeah Katie! I'm feeling great about myself and my body. I'm beginning to see definition in my arms and my stomach is flattening out. It has been three months of dedication but it is completely worth it. I feel sexy again! Tomorrow is June month end. Already! I will do a quick post with my measurements, although I don't think they have changed.

Happy Long Weekend!

I Fought Back... And Won!

Well I did it! I busted my ass all week at the gym and made better food choices. And guess what? I succeeded! I fought back and won! I actually went down 1.2lbs in a week, which has been unheardof lately. Perhaps I've surpassed my plateau? I've been cutting out wheat, slowly, and drinking detox tea. Also WAY more water than before. I bought a Contigo water bottle from Costco - awesome - and it hasn't left my side. I've also cut down on coffee/creamer (although I am sipping one now). I'm not sure what exactly is helping, but it appears I have found the perfect combination.

Something else finally happened that I hadn't though was possible. I'm addicted to exercise. I feel antsy and blah if I go a day without doing some form of exercise. I just want to run and lift weights all the time. I love how sexy I feel when I look in the mirror doing bicep curls. I'm an addict. And its amazing, because it's a healthy high. The feeling I get after running 4k is almost as...well not quite ... amazing as sex. (No offense Marek, running is just THAT GOOD.) 

I am leaving for Vancouver tomorrow morning (won't be blogging) for a mini vacation and wedding. I should have access to a gym (if not there is a YMCA across the street), and I will try my best to eat healthy. A lot of fish, other seafood and salads. Mmmmm! 

Here is a link to my girlfriend's blog as discussed in my last post. Follow her and give her some love! kufflersays-thedaychangestarted.blogspot.ca/

A Bump in the Road

As you read in my last blog post, I was unhappy about gaining 0.4lbs. Really? It's not that bad. But it still upset me. There is an upside though -  I know why it happened.

 I missed the gym (twice) AND I ate poorly (burger, chips, sushi twice, lots of wine and chocolate)

I was out of town for a few days and I just wanted to live! Which is fine, but I made a mistake. I didn't get back into routine. I continued to eat poorly and miss the gym when I got home too. Bad Katie. So what did I do to fix it?

"I was better than the person I was yesterday!"

I did my cardio day (7mph sprint, 4.5mph jog for 20 mins) and my "push" day yesterday. Combined. Today I did a 2km run to Save-On (bought Marek a KitKat) and did my "leg" day. I am eating salads, oatmeal, nuts, cottage cheese, berries etc. I'm back! This experience has shown me that I am allowed to EAT, DRINK and BE MERRY - but I need to do it in moderation and keep up my exercises. I also need to realize that going up 1lb or 0.4lbs is not a huge deal. C'est la vie. Just keep at it. Inches are all that matter.

A Friend in Need

Yesterday a girlfriend contacted me for advice. Ashley, (like me) had finally had it! Tired of being overweight and embarrassed of her body. It made me so proud that I am now someone like my PTNB. Someone that knows enough about health/exercise to help a friend. Ashley calls me her inspiration, or "Inspy." Yes!!! It feels so nice to know I am actually reaching people with my journey. Ashley started her own blog too! If I get her permission I will share it with all of you.

June Workout Plan

Wow! Have I ever been busy. Between work, weddings and the gym I have had NO social life or time to blog. It is very upsetting. What is even more upsetting is I have a solution - but cannot follow through. Wake up early. That is all there is to it. Wake up early, go to the gym, go to work, have a social life. And I'm not even talking that early. I don't work until 10am. That means I can work out from 8:30am to 9:30am. Ugh. I really need to work out in the mornings. New goal. Or same goal, in effect again. Either way here is the plan I have been following in June:

Cardio - this is a killer. My PTNB wanted me to sprint at 8mph. Ha! I tried. For 2 seconds until I was an inch from flying off the back of the treadmill. I can do 7mph, but not very gracefully. June 9th was a hangover workout, and I was only able to do 4 reps. Tonight I will try again. Yikes!

Push - pretty self explanatory. As a side note: do not look at yourself in the mirror when performing a scaption and shrug. It is basically lifting barbells from your sides to out in front of you, then shrugging. Lets just say my "shrug face" is the ugliest thing ever. Ha! Oh and best to remove your ponytail when doing an overhead tricep extension. I was using mine to rest the dumbbell when my arms were sore. Apparently this is frowned upon.

Legs - this is a doozy! My hamstrings were soooo sore after the first workout. At least I knew the my muscles were being worked. Yikes. I skipped the June 12 leg workout to run 4km. I think this is justifiable.

Pull - finally, the pull exercises and abs. The rear lateral raise is quite uncomfortable, but it definitely works my back. Also - i did finish the up down plank on June 15. I just had to do it last as my arms were sore as hell from the weights. Forgot to enter it in. Oops.

 The only downside to June so far is I was up 0.4lbs on Friday's weigh-in. :( I'm trying not to get to sad about it, as this is the only time I've been up in 2.5 months. My PTNB says that is unheard of. So I'm over it. LOL. I am going to push myself harder this week and eat a bit healthier. I have been having a few too many "cheat days" lately. I almost forgot to mention - on July 1st I am cutting out wheat for a month! After reading Wheat Belly, it is something I want to try. Wish me luck.

New goals: Work out in the mornings this upcoming week and July 1st LOSE THE WHEAT!

Wheat Belly - Fact or Fiction

I decided to finally read Wheat Belly by Dr. William Davis - someone should have warned me it is a horror story. I try not to believe everything I read, but the amount of evidence Dr. Davis has to prove that the "wheat" we eat today is bad for us, is hard to ignore. I have put the word wheat in quotations, because it is not wheat. It is the product of 40 years of genetic research aimed at increasing yields. It is a genetically unique plant that stands 2 feet tall (dwarf wheat) not the 4 feet tall waves of grain we all picture. In fact, according to Davis' research "the genetic distance modern wheat has drifted exceeds the difference between chimpanzees and humans. Yes. It is that much. Scary isn't it?

Dr. Davis claims that people who remove wheat from their diet typically lost a pound a day for the first 10 days. Depending on starting weight and body size, people then continue to lose 25-30lbs over the next 3-6 month. His mantra is "lose the wheat, lose the weight." When you eliminatie wheat from your diet you are eliminating a food that leads to visceral fat deposition in the abdomen. The gliadin protein (unique to wheat) that stimulates appetite is now gone, therefore appetite diminishes. The average daily calorie intake drops by 400 calories per day, and with it LESS hunger and LESS cravings. This all happens without imposing calorie counting, cutting fat or worrying about portions. It is simply done by eliminating wheat.

Another key note that Dr. Davis makes is DO NOT EAT GLUTEN-FREE FOODS. Sounds like he is trying to confuse us doesn't it? This book explains that wheat raises blood sugar higher than nearly all other foods including table sugar and chocolate bars. Crazy or what? The only foods that have a higher Glycemic Index (raise your blood sugar higher) than wheat are dried fruits, rice starch, cornstarch, tapioca starch and potato starch. And guess what? These dried pulverized starches are the most common ingredients used in gluten-free foods. They are packed with highly-digestible high-glycemic index carbs and therefore send blood sugar through the roof! Not to mention they contribute to diabetes, cataracts, arthritis, heart disease and growing belly fat. This is why so many celiac patients who cut the wheat and resort to gluten-free foods become diabetic. Or so he says.

I have only read this book halfway through. I am not really sure what I think. It seems to make sense to me. I think I am going to try a wheat detox. At least cut out as much as I can and see if my wheat belly disappears. I definitely have a stubborn bit of belly fat that does not want to go away. I really don't have anything to lose. Except the weight.

What are your thoughts? Have any of you read this book? Let me know!
xo

Designing the Perfect Workout Routine

I already decided I would do a Push/Legs/Pull routine for the month of June. But this still leaves me with a lot of questions.

• What is the optimal volume range PER WEEK?
• How many reps should I do?
• What order do I need to do my exercises?
• When do I need to change the weight, reps etc for progressive overload?
• Why are movement patterns important?

1. OPTIMAL VOLUME

Lets start with the optimal volume. In the most simple basic of terms, the optimal volume range for most people is:

• For each bigger muscle group (chest, back, quads, hams): about 60-120 total reps PER WEEK
• For each smaller muscle group (shoulders, biceps, triceps, calves, abs): about 30-60 total reps PER WEEK

We only need to train our smaller muscle groups half as much for two reasons; first the are smaller and don't need as much volume as the larger, second they are already getting used secondarily while training the bigger groups.

2. REPS

Here are some of the most commonly used rep ranges along with their training effect:

• 1-5 Reps per Set = Mostly Strength
• 5-8 Reps per Set = Strength AND Muscle Equally
• 8-10 Reps per Set = Muscle with Some Strength
• 10-12 Reps per Set = Muscle with Some Endurance
• 12-15 Reps per Set = Endurance with Some Muscle
• 15-20 Reps per Set = Mostly Endurance

I had been doing 12 reps per set for all of May, so I am going to stick to the 12-15 rep range for June.

3. EXERCISE ORDER

The general rules of exercise order are as follows:

• Exercises for bigger muscles should come before exercises for smaller muscles. Example: Chest or back before shoulders, biceps or triceps. Shoulders before biceps or triceps. Quads or hamstrings before calves or abs.
• Compound exercises should come before isolation exercises. Example: Bench press before dumbbell flys, squats before leg extensions.
• Free weight/body weight exercises should come before machines. Squats or deadlifts before leg presses. 

4. PROGRESSIVE OVERLOAD

The progressive overload principle basically states:

"In order for muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously explained."

Whether you get just 1 more rep on just 1 set, or add 5lbs to all your sets - your goal is to beat what you did the previous time. Remember my picture? The only person you should try to be better than is the person you were yesterday? Do it! If you stick to the same workout regime, reps, weights every month of your life - you will do nothing. No muscle gain. No strength gain. No weight loss. Nothing. You do not need to progress with every workout. But make sure you do. You will know when you are ready.

5. MOVEMENT PATTERNS
Another way to categorize weight training exercises is in terms of their movement patterns. For the most part, these movement patterns are:

• Horizontal Push - moving a weight straight out in from of you so that it's going away from your tosto horizontally: bench press, chest press machine, flys
• Horizontal Pull - moving a weight in towards your torso horizontally from straight out in fro of you: bent over rows, seated cable rows
• Vertical Push - moving a weight up vertically in relation to your torso so that it goes straight over head or at least in that direction - shoulder press, front raises
• Vertical Pull - moving a weight down vertically in relation to your torso so that you are pulling down from over-head: pull-ups, chin-ups
• Quad Dominant - primary mover is your quads - squats, lunges, leg press
• Hip/Hamstring Dominant - primary mover is your hamstrings - deadlifts, leg curls
• Elbow Flexion - any exercise that involves moving a weight towards you by flexing at the elbow - bicep curls
• Elbow Extension - any exercise that involves moving a weight away from you by extending at the elbow - tricep extension
• Accessory Movements - any isolation movements that do not fit in to the above categories - calf raises, abs etc

Movement patterns are important for two reasons:

1. your workout routine should be comprised of EVERY movement category
2. you must BALANCE opposing movement patterns to prevent injuries

For every horizontal pull, you need a horizontal push. For every vertical pull, you need a vertical push. Hence, my PUSH/LEGS/PULL routine. 

If you follow this blog, you will be able to make the perfect workout routine. Choose some weight training exercises, set up the optimal volume/reps and make sure to match your movement patterns. 

Good Luck.

Thank you to aworkoutroutine.com for some great information.

May Ending, June Beginning

The results are in. Drumroll please....

I've lost inches! All over the place. Holy $%#@! 

5" on my waist, 1" off my ass (sob), 1" off my bust (sob sob), 3.5" off my thighs, and apparently I do not know how to measure my biceps. Marek said I did them wrong. They definitely did not grown over an inch. So we will have to see next month. Sorry. Oh and my weight - down another 1.6lbs from last week. A total of 3lbs from last month. Woo! I am so proud of myself. 

If you recall, my May workout schedule was very tedious. I completed all of it except my final Wednesday Challenge. :(  I just ran out of time. No excuses, but missing one workout in a month is pretty damn good. Yes?

Mondays - COMPLETE

Wednesdays - MISSED ONE :(

Thursdays - COMPLETE, including two 5km runs

 Saturdays - COMPLETE

My PTNB is busy finishing her Masters, so I am going to make my own workout plan for June. I am going to try to follow a "Push/Legs/Pull" format. I did some reading and believe this will be the best workout routine for my body. 

It will basically follow this format:                               

Monday: Push                       

Tuesday: Off                        

Wednesday: Legs                    

Thursday: Off                    

Friday: Pull                            

Saturday: Off                 

Sunday: Cardio                        

Wish me luck at constructing my June plan. 

Thank you again for all the thoughts and follows!

Lindsay's Chocolate Pudding

I found something to curb my chocolate cravings now that I am eating clean. PUDDING. Delicious, creamy, chocolate pudding. A girlfriend of mine shared this recipe with me, and I'd like to share it with you.

Lindsay's Chocolate Pudding
1 can (400mL) of coconut milk
2 tbsps of agave nectar or honey
2 tbsps of cocoa powder
4 tbsps of chia seeds

Mix together. Cool in fridge. Serve. Makes 2 cups or 4 servings of pudding. I like to heat mine up and mix in a tad bit of almond milk. Deeeeelish!

Nutrition Facts 
(per 1/4 cup serving)
Calories 115
Sodium 23mg
Sugar 4g
Protein 3g

Enjoy!

Asics Gel-Nimbus!

Yes, I realize it sounds like I bought a racing broom, which would have been cooler than a pair of shoes. Unfortunately I am not at Hogsworth and the Gel-Nimbus are my brand new running shoes!! I fricken love them! My PTNB told me to go to The Running Room if I was going to buy new shoes and now I understand why.

The staff asked me what I was looking for, how long I had been running and what my goals were. Then they did a gait analysis, making me walk back and forth in the store and stand on one foot at a time. This way they could check my arches and how/if I turn my feet out/in when I walk. Turns out I am an "underpronator", meaning my foot does not roll inward enough when hitting the ground. To prevent injury when running I need "neutral cushioned shoes."

The Gel-Nimbus are "cushioning" shoes made specifically for people who run like I do. They are as light as a cloud (nimbus) and feel super comfortable. I have yet to run in them, but I am sure they will deliver. Check these puppies out. They are purple with green/yellow accents, have a heel clutching system, a sockliner, and great breathability. Yup. Love them.

I also purchased "Running Room's Guide to Running" by John Stanton (founder of The Running Room). I can't wait to read it. The chapters cover everything from building your running program, clothing and shoes, weather and running, nutrition and race tips. There is even a separate chapter about "running for women." This will be a great book to read leading up to my 5km (or 10km) run in August. I absolutely love the fact that John Stanton is from Edmonton, where The Running Room was started. Go City of Champions!

Goal reached: bought new shoes
New goal: read Running Room's Book on Running

Weigh In #6, Detox and Training

Today was a great day. I weighed in at 0.4lbs less than last week. I'm down to 143.6! Woo. Lets hope I get off this plateau. I'm not losing as much weight as fast as I wanted to, but my body is looking trim! Next friday I get to measure too!

Speaking of "plateauing" I met with a gf last night about cleansing/detox. She is a firm believer that cutting out the toxins in your diet will help with excess weight loss in addition to many other health benefits. In laymen's terms, toxins in our bodies get stored in fat cells. Therefore it only makes sense that eliminating toxins will eliminate fat. She is on a 30 day detox right now - free of dairy, gluten, soy and sugar. Insane!

I tried cutting out dairy for a week a few years ago. It was so difficult. But i'm thinking a cleanse may be something to try. I could substitue cow's milk with almond milk, stop eating yogurt, and no more cheese. For a month. Ugh. It's a thought, but then I read a bunch of stuff online about dairy withdrawals. Shakes, headaches etc. Would it be worth it? Should I try cutting out gluten instead? My best friend is a celiac and she has such a hard time with eating. Choosing the right foods, gluten-free this, organic that. It is a royal pain in the ass. She wouldn't wish her disease on anyone, not even her enemies. What are your thoughts on detoxing? Any hints? Tips? Ideas?

As a last bit to share, I started training for my 5km run today. I did a 5 minute walk to warm up,  followed by 5 minutes of running (5.0) and 1 minute of walking (3.3) until I hit 40 minutes. Finished with  5 minutes of walking. I did 45 minutes of cardio and only went 3.2km. I was devastated. How would I ever run 5km in 30 minutes at this rate? Then my brain turned on. My treadmill is on the imperial system. And 3.2 miles is just over 5km. I did it!  In fact if I subtract the walking, I ran 5km in 35 minutes. Heck yes! I was/am ecstatic! Grinning like an idiot. So happy!! I'm actually going to be able to do this 5km run.

I called my PTNB and told her the good news. She said I need to run the 10km. Ha! We will see.

Wednesday Challenges #3 and #4

I just realized that I did not record my past two "Wednesday" challenges (one done on a Friday, and one done today). Hey, at least I'm still doing my workouts! The long weekend screwed me up!

As a recap I am doing the following:
Starting each session with a 10 minute warm up run/cardio
Then timing:
100 squats
100 push ups
3x 1 minute wall sits
100 bicep dips
100 crunches
Then finishing with a 5 minute cool down walk/cardio

      Wednesday Challenge #3
1:30 Longer than Last Week :(

Did 10 MORE Push-Ups (70)

  

 Wednesday Challenge #4

Beat Last Week Time by 1:42 :)

Did 10 MORE Push-Ups (80)

I pushed myself extra hard today and it paid off. I will continue to do this challenge throughout June until I can do the full 100, 100, 100, 100 and shave more time off! I also need to start training for my 5km race and get some running shoes! Whoo! I'm off to make a protein shake. Thanks again for following me!

Running A 5K on August 24, 2013

Holy crap! I am registered to run 5km in the Edmonton Marathon. Am I crazy? No - I'm just all about pushing myself these days. And Bronwyn screaming at encouraging me via text helped too. :P
I am super excited to accomplish this daunting race. Yes, I understand it is ONLY 5KM, but for me that is huge! I've never been a good runner -  claiming "asthma attack!!!" anytime I was pushed too far.

This is the route I will be taking, seems nice enough. No major hills thank goodness. I am hoping that Marek will register with me. Apparently he will "destroy everyone"... ha ha. Right.

My good friend Kelly, who has run quite a few races and half marathons, has offered to take me under her wing. She is going to take me running, show me how to breath, how to open my chest, and any other tips she has for me.

]Kelly told me about an app called "runtastic" that maps your routes with GPS, tracks your speed, elevation and plays your music. You can even track other activities other than running. So cool! I can't wait to try it out on Tuesday when we go running together.

I am asking for a pledge of support (see link below) from anyone who has been following my blog. Not only for KidSport Canada, but for me - to show me you believe in me. If a monetary donation is not feasible, leave me a comment and pledge your support with your words. Thank you all! I'm so pumped!!

Sponsor Kathryn Shaw in the 2013 Edmonton Marathon 5km Run

New Goal: get some new shoes!!

Weigh In #5 and My Immune System

I'm disappointed. My weigh in was 144.0lbs again. No change. I am hoping it means that I have lost fat weight and gained muscle mass. I guess we will see once I do my measurements in two weeks. Fingers crossed. Could be worse. I could have gained weight. 

I wanted to thank my coworker Larry. I walked in to work today feeling low because of no change. Larry looked at me (hadn't seen him in 2 weeks) and said "damn Katie. You look great. Your ass is so much smaller." ha ha ha. Thanks??? 

So for those of you who don't know me, I have been fighting CHRONIC strep throat since I was 8. I'm talking 5 times a year or more. This year alone I have had it non-stop since March. I have been on 4 rounds of anti-biotics with no avail. This week I had another swab done and I was negative for Strep-A. It is finally gone (for now). And for those of you wondering - yes I still have my tonsils and no getting them removed won't make any difference now.

I took to the internet to figure out a way to boost my immune system. Right now I am on a daily supplement from Nurti-lite, my sister-in-law sells, called Women's Pack. You can buy it from her on this link. It is a small packet that comes with a multi-vitamin,  cal-mag D, ocean essentials (omega oils) and a "Shine" with vitamin C and biotin. I love it. I am also taking echinacea with rosehips, garlic, another vitamin C and vitamin D. Hopefully the combination of all these "immune boosters" does something. 

Finally I purchased a "super food" called SPIRUNLINA.Unlike plants you may grow in your garden, this “miracle” plant is a form of blue-green algae that springs from warm, fresh water bodies. It nourishes your body by providing most of the protein you need to live, helps prevent the annoying sniffling and sneezing of allergies, reinforces your immune system, helps you control high blood pressure and cholesterol and helps protect you from cancer. WOW!


I purchased a powder form of spirunlina to add to my juices and smoothies. Let me tell you - opening the bottle it reeked like my newt's water. (I have one named Papa Mustafa at work). It's definitely algae. The best part was once it was mixed with my juice I couldn't even taste it. 

Eating for Life: The Right Times

Bill Phillips believes in eating SIX times a day! In fact, six MEALS a day. Not snacks. Six meals a day creates a "metabolic environment" that supports your energy and muscle metabolism, while helping you burn body fat. Eating three BIG meals a day causes your blood sugar to spike then crash. When you eat meals every few hours, you'll have more energy and less hunger and cravings. Your blood sugar will remain constant, and in turn your insulin levels will stay lower.

Here is Bill Phillips' average day:

20 minute aerobic workout on empty stomach - Phillip's claims that you born more fat for fuel (rather than blood sugar/glucose)

Meal 1: 8:30am - "Breakfast" - nutrition shake (an hour after workout)

Meal 2: 10:30am "MidMeal" - cantaloupe & cottage cheese or eggs & oranges

Meal 3: 12:30pm - "Lunch" - turkey sandwich with lettuce and tomato on whole wheat bread

Meal 4: 3:30pm "MidMeal" - pita wedges & ranch dip or yogurt & strawberries

Meal 5: 6:00pm "Dinner" - biggest meal of day, hearty portions of protein, carbs and veggies

Meal 6: 8:00pm "Dessert" - balanced with protein, carbs and healthy - carrot cake muffins or banana cream pudding

I have tried to follow this plan - but it takes a lot of preparation the night before. I am usually consistent with meals #1, 3, 4 and 5. I am off by a bit because my breakfast is not usually until 10:30, so I don't need a mid meal before lunch. I think I need to try waking up earlier and eating earlier.

I really like the idea of Meal #6, I always get hungry around 8:30pm, but never considered eating something sweet yet healthy. Marek usually takes out the "munchies" so I end up drinking water and eating fruit while wishing I could eat what he is eating.

 Finally, I don't really know how I feel about working out in the morning on an empty stomach. It doesn't sound very good. Maybe for 20 minutes, but definitely not an hour. I'd pass out.

What are your thoughts on this?

Weigh In #4 & Eating For Life: The Right Combos

Today was weigh in #4. Needless to say I was a little worried. I want to keep losing and losing, while doing it the healthy way. I just keep thinking that I can't go under 145lbs. That my body will just hover in and around 145lbs and not go any lower. Forever. That I'm 145lbs and that's it. Don't ask me where on earth I got this idea from, it has just been in my head for a while. My PTNB keeps telling me "inches matter - not pounds" but I can't get breaking the 140s out of my head.

Honestly I look at myself lately and its awesome. I feel thin, I look thin. My colleagues tell me I look great and that my "clothes fit different." LOL. I am curvy in a good way. My waist is definitely shrinking. Today's weigh in was 144.0, a total of 0.8lbs less than last week. Am I happy? I guess... In reality 4.8lbs in 5 weeks is pretty impressive. I just hate waiting! I want to be 135lbs!! Although I guess my "I can't break 145lbs" idea is slowly "melting" away. Go KATIE!

Continuing on with my Eating for Life information, making sure to eat the "right combos" is very important to your vitality. I already went over most of this in the previous blog about the right foods. Simply choose a portion of protein (size of your palm) and a portion of carbs (size of your clenched fist). Then include a portion of vegetables (size of your cupped hand) in at least two of your daily meals. For example, a perfect combination meal would be chicken breast (protein), brown rice (carbs) and broccoli (veggies). Balanced meals promote stable energy and greater endurance. Each of the recipes in Bill Phillip's Eating for Life are balanced and delicious meals. Try them out! I have shared a few on this blog!

Goal Reached: Drank my nasty beet juice, even drank a veggie medley of celery, cucumber, tomatoes, spinach, kale, lemon and ginger
New Goal: Lose another 1lb next week (I know, inches matter, but I'm not allowed to measure until May 31, so weight it is!)

Eating For Life:The Right Amounts & Wednesday Challenge #2

Eating right is all about portions! Portions, portions, portions! I completely agree with Bill Phillips that you do not need to be a calorie couter or need to monitor your carbs or grams of fat each time you eat. I tried doing this with the MyFitnessPal app. I went nuts. None of this matters if you understand the importance of portions.

Portion of Protein - roughly equal to the size of the palm of your hand
Portion of Carbohydrates - roughly equal to the size of your clenched fist
Portion of Vegetables - approximately what you can hold in the cupped palm of your hand

Bill Phillips likes to eat a portion or carbohydrates and a portion of protein in each of his 6 meals (yes! 6!) and a serving of vegetables in two of them. I try to get as many veggies in my system as possible, juicing definitely helps. When you eat the right amounts of the right foods you will not feel hungry or stuffed. You will feel satisfied.

Here is a neat chart by PTNB shared with me. It seems to go hand in hand (pun?) with the Eating for Life plan.

Finally, I want to share the good news about Wednesday Challenge #2. Remember the 100 reps of death? Squats, Push-Ups, Wall Sits, Tricep Dips and Crunches? Ugh. I had made a goal last Wednesday to beat my time of 26.48 and do 50 push-ups instead of 40.

Nailed it! And did 60 push-ups!


Goal Reached: see above - Booyah!
New Goal: finish my jar of apple, beet, carrot juice - so sick, beat my time and do 70 push-ups for the next Wednesday Challenge!

Eating for Life:The Right Foods

As you may have noticed by the recipes I made last week, I recently purchased "Eating For Life" by Bill Phillips. The first part of the book is basically a text book and - being the keener I am - it is heavily highlighted. The main premise of this book is to explain the "Eating Right Recipe." It is as simple as combining these 4 things; the right foods, the right amounts, the right combos and the right times. I would like to share these ideas with you, as I find the majority of them very important to my journey. Hopefully it isn't too dry.

The Right Foods - the technical term for these right foods are "nutrient rich and calorie compact," the complete opposite of "empty calories." Right foods are healthy sources of the six nutrients that are essential to our health: protein, carbohydrates, essential fats, vitamins, minerals and water.

                 A) Protein - supports your metabolism, helps stabilize energy levels through its effect on insulin and blood sugar, and satisfies your appetite  

• chicken breast, turkey breast, lean beef, swordfish, orange roughy, salmon, tuna, crab, lobster, shrimp, lean ground beef, buffalo, eggs, cottage cheese, low-fat cheese, nutrition shakes and protein powder

               B) Carbohydrates - a source of immediate energy, also cause the release of insulin. Carbohydrates and protein work together and are good to have in each meal

• brown rice, barley and oatmeal cause a relatively slow release of blood sugar, apples, oranges, and berries provide quicker energy, variety is key

             C) Essential Fats - increase the metabolism of stored bodyfat and decrease fat production in the body. Yes, fat removes fat. There are two important essential fats (omega-6 and omega-3) that our bodies need, however, our body cannot produce them. 

• Omega-6 and Omega-3 are found in healthy vegetable oils (canola, olive, sunflower), fish oils (salmon, tuna, halibut) and in dark green leafy vegetables (kale, spinach)

           D) Vitamins and Minerals - many of us do not eat enough of these micronutrients. By not maintaining proper levels, deficiency symptoms will appear such as; muscle weakness, slow fat loss, connective-tissue deterioration, and frequent colds and infections. Vitamins are either "fat soluble" or "water soluble", depending on how they are transported through our blood. Minerals are inorganic in nature, meaning they are not produced by plants or animals. They are essential for nerve cell communication, flexing muscles (which way to the gun show?) and energy production. Minerals are either "bulk" or "trace" depending on the amount needed by the body.

• Fat soluble vitamins include A, D, E and K. They can be stored in fat tissue and the liver extending their life span in the body.
• Water soluble vitamins include all of the B vitamins and vitamin C. They are not stored in the body for more than a few hours, so daily intake is important.
• Bulk minerals include calcium (milk), magnesium, potassium (bananas) and sodium
• Trace minerals may be required in quantities as small as a few micrograms, such as chromium, copper, iodine and selenium

           E) Water makes up over 70% of our bodies. We generally lose about 10 cups of water per day. Most of us don't even drink enough to make that back and are walking around in a chronic state of dehydration. A key note is to not wait until you are thirsty to drink water. Drink at least 10 cups per day. Have a water bottle at work. Drink a glass after a coffee. Drink a glass after a diet soda.  Drink. Drink. Drink. Drink until your pee is light yellow or almost clear. 

*Just a side note: Since I have changed my diet I have noticed I have cut down my coffee intake immensely. I used to have 2 cups a day and now I am down to 2 a week, if that. My body is not craving the caffeine like it used to. I am unsure if this is because my I am eating breakfast every day or because I am juicing and getting all the vitamins and minerals I was lacking before. Either way it is awesome! I am not exhausted each morning, my hair is shinier and my face is clearer. The right foods make a huge difference. 

Foam Rollers

I was introduced to foam rollers by my co-worker and good friend Doug McCarthy. Doug is also on his own journey of weigh-loss, inch-loss and fitness. Let me tell you, he is doing amazing. Down 25lbs in 3 months, 4.5% body fat and 17 inches. Unreal. Whoot Whoot!

After my 100 squats on Wednesday I had some serious quad pain the next day. I'm talking "couldn't climb the two flights of stairs in my house" quad pain. And of course I still wore my designer pumps to work. (Obvi) Point being, my legs were sore as hell. Doug recommended I try a foam roller. A what???  For those like me who were picturing those old pink foam hair rollers from my days as a jazz dancer - you are wrong.

"Foam rolling is a technique that is used by athletes and physical therapists to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle."

This video shares some great exercises to use!
Let me tell you, I had to leave my dignity at the door as I was basically dry humping the ground while doing my quads (as seen in video at 1:15). I won't lie, these stretches hurt. But it is a good pain and my legs feel amazing now. 

May Workout Schedule

My PTNB emailed me my May workout schedule. Wow! It's killer. In fact I am very overwhelmed. She has me doing weights now, and all kinds of exercises I have never heard of. In fact, YouTube has been my best friend this week. I am now working out 4 days a week instead of every second day. Check out my schedule:

Monday:

Wednesday:

Thursday: 

Saturday:

The best part about all of this is so far I have done it! I couldn't believe it. Honestly, I am so proud of myself. Each of these exercises are so daunting on "paper" - but once I pushed myself, my body absolutely surprised me. And yes, I did put my workouts on Numbers on my iPad. And yes, I bring my iPad to the gym. I'm one of those people. :)