Stake it!

The 30 Day Shred

2009-05-30T09:40:00.000-07:00

I don't know what is going on with your life ladies, but i feel swamped! I have finals here in 2 weeks so i'll be honest that i avoid the gym when it starts getting hectic. You might not have this problem....it seems like so many women are so much more dedicated than i am!!

But if you're looking for something new to try, or even if you didn't have a chance to get to the gym, you might check out Jillian Michael's 30 Shred. There are 3 parts to each of the 3 sections (i'm not sure how you are supposed to break it up, maybe 10 days for each for 30 days?)

But its hardcore, she will kick your butt! I have only been doing it for a few days and i am SO sore...which is nice because i don't get sore from running anymore. It is a 20 minute interval workout, strength and cardio. its also nice because you don't need anything just weights (i've heard people have used soup cans!).

If you'd like to check out her video before you buy you can take a look here (*hint* all 3 parts of each 3 section are online though) --->

30 Day Shred

Either way a great workout if you can't get to the gym!!!

Liana

Getting back in the hang of things

2009-04-29T20:07:00.000-07:00

I have something to admit. I have officially traded in my running shoes for my goggles!

Well maybe not officially but I LOVE swimming, i'll admit I'm still intimidated by the legitimate swimmers--cap, goggles, speedos haha! (let alone the anxiety of being in a swimsuit!). I'm by no means an expert swimmers, i swim laps for a half hour and i'm definately good...plus i'm getting Madona arms :)

I really got off track with my working out when I spent spring break in London, I fell really behind on my running. Honestly though I'm really enjoying this new workout.

I'm interested to see if any of you have read Bethanny Frankel's book "Naturally Thin". I love her from NYC Real Housewives. I won't say whether i agree with her or not. but an easy like one night fun read if you're interested :)

Liana

Where did everybody go?

2009-04-27T11:37:00.000-07:00

Okay, I guess that's sort of like the pot calling the kettle ~~fat~~ black...I've definitely gotten a little behind on my Stake it! blogging and my workouts.

I know I promised to to a Bikram/Hot Yoga post, but after my one week trial ended, I couldn't quite justify the $18/class fee...especially when it is already hot as can be outside! My gym membership is done with, too, (because I'm moving on Thursday!), so all I've really been doing exercise-wise is some running. Again, not as much as I'd like, (because of finals & packing), but I'm still pleased to find that running isn't a "chore" anymore....I actually look forward to lacing up my New Balances and charging up my iPod!

Here's what I've been listening to recently (on shuffle):
The Arcade Fire (Wake Up--a great way to start my run!)
Hole - Celebrity Skin
Supergrass - Alright
Lady Gaga - Just Dance
Ting Tings - That's Not My Name
KC & The Sunshine Band - Boogie Shoes
Tilly & The Wall (Beat Control, Rainbows in the Dark, Sing Songs Along...)
The Blow (Parenthesis, True Affection)
Vampire Weekend (Oxford Comma, Cape Cod Kwassa Kwassa, A-Punk)

Do you all have any favorite running songs? If not running, what do you do when you find yourself short on time/$$? Is it harder or easier for you to get exercising in the summetime? Where have you been?

Ok. Time to get up and DO THIS!

2009-04-17T23:02:00.000-07:00

Man....I have been BAD. A few weeks ago, I rocked. Went to the gym every day and it felt amazing. Then, I don't know what happened. I think the whole being a "really picky vegetarian" thing was too much for me. I literally had nothing to eat other than frozen vegetarian meals, and my body was so tired. It has also been really tough going to the gym during the day. I end up losing 3 hours of my work day with showering. I need to find a great routine.

So, yes... I am no longer a vegetarian. But I am only eating (very little) chicken and lean turkey. I guess I'm a moderate vegetarian? I like to see it that way. :)

This past week, I have had some serious stomach issues. Haven't been feeling well at all, and then, on top of everything, my back sort of went out. So I guess I get a pass, or something. I better get one. I do want to be held accountable for not going the week or two before this whole stomach/back ordeal. I was bad. That's all there is to it.

A friend emailed me a great diet plan. Not sure if she's ok with me linking to her or not, so I'm just going to say that it's pretty intense (for me, at least), and that I am so thankful that she took the time to email me such great diet and workout tips. I have to eat a lot. Or at least, what seems like a lot to me. My problem is, I don't eat enough. So my body is in fat storage. I don't eat frequently, and don't drink enough water. So, my goal for this week is to actually follow this diet.

I will share a little bit of it. And it is pretty close to what I'd normally eat, but I just have to commit to eating more often.

Vanilla protein shake with a banana
Oatmeal (not the packets, but plain boring oatmeal....yum). Can you sense the sarcasm?
Egg whites. I do this already.
Rice cakes. See, now if it came down to those or no snack, I'd choose nothing. or would have some veggies.
Salads. Something I do already.
Sweet Potatoes.
Greek yogurt. Have to think about that, because I try to avoid dairy. We are the only species that consumes another animals milk, and it's just not natural.
Fruits and veggies.

This is so close to what I do now. But it overwhelms me that I have to eat so much. How many times a day do you eat?

Swimming

2009-04-08T13:41:00.000-07:00

Is anybody else feeling the need to switch up their workouts?

With the nice weather I am so excited to play golf and tennis. But my new thing I am all gung hoe about is swimming!!

Do any of you gals use swimming as a workout? My mom swims religiously and it sounds wonderful. It is a great whole body workout and something new to try

E-Mealz

2009-04-08T06:08:00.000-07:00

***I posted this on my own blog last week, and thought

it would be a great addition to Stake It!

I also have "worked the plan" for a week now, and

I must say....it was awesome!

My family loved all the meals, and it was so simple!

Keep reading to find out what I'm talking about!***

I'm proud to announce that I have finally reached my goal weight!

WooHOO and Hallelujah!

Just in time for baseball season (no friends, I don't think concession stand food will keep me here for long!). I decided that it was time to get serious about meal planning on a budget, and I rediscovered something I tried years ago. Let me just tell you, it is new and improved and I am excited to get started!!!

The founders of this awesome concept are from right here in Alabama, and when they first got started they went on Rick and Bubba (my husband works for the show) to promote the plan. Chris told me about it, and we tried it for a few months. I really liked it, but for some reason or another quit doing it. That was probably 5 or 6 years ago, and let me just say, the options and features have gotten so much better. I was so excited to see that they had a Points option (I'm a Weight Watchers girl) for my favorite grocery haunt (Publix!). Don't have a Publix near you? No need to worry...they have an Any Store, Kroger, Rogers, and Wal-mart options, too. They offer low-fat, low-carb, and regular meal plans. They average $75-$90/week for meals to feed 4-6 and $35-50 for meals to feed 2 (before coupons)! That's 7 meals to feed your family! My single sister is about to try it as a way to learn to cook on a budget...the recipes are really simple, too! They don't promote it as a "weight loss" plan, but I am here to say that the meals are quite diet friendly!

What does it involve? Plain and simple, it gives you a weekly meal plan (7 meals that will feed a family of up to 6 or you can choose a plan for 2 people) based on the diet plan and grocery store of your choice. The meals include ingredients that are on sale that week, and have full recipes and grocery lists. It is pretty unbelievable! It's economical, efficient, organized, and simple. Just what this frugal, multi-tasking, Weight Watching, Type A, mother-of-3 needs! I can't wait to get my menu for next week!!!

Click HERE to sign up!

(it only costs $5 a MONTH to join!)

Sorry for all the "food" type posts, but this is sort of where I am with my life. I am trying to find ways to get the exercise in, too, because I know that is a huge piece of the puzzle. I am making sure to walk the track at the ballpark and run around outside with my kids. And this morning, I even did squats while I dried my hair! How's that for multi-tasking?

Time Out

2009-04-06T10:50:00.000-07:00

I've been looking forward to writing about Hot Yoga (I've been taking classes daily for almost a week!), but because of a family emergency (details here), I'm taking a little time away from blogging. I'll be back soon with lots of "hot" details!

I've been bad

2009-03-31T01:26:00.000-07:00

Last week was awful. I didn't go to the gym once! I haven't been sleeping very well, and did get extensions which meant no working out for 2 days right there (since I couldn't wash them) but I have just been tired. I'm really disappointed because the week before I went to the gym 5 times! Not sure what happened, but I am hoping I can get my sleep on track (eating, too) and that I will get back in gear!

I saw a great Oprah the other day and there was a man who gave me some great meal ideas. Needless to say, I need to make a trip to whole foods shortly. Lots of natural foods (almonds, walnuts, berries, lots of lettuce, big salads, etc). I have been lazy, and honestly, some days go by and I don't eat much because all I do is work. I'm great about breakfast, but when it comes to lunch and dinner -- not so much.

Does anyone have any great (vegetarian, please) lunch/dinner/snack ideas? Basically, I could use some new food options.

I feel like I don't have time for anything these days. I am trying so hard to work as quickly as I can, so that leaves time for the gym, but rules out all my other errands. I should probably save that rant for my personal blog.

Anyways, let's hope I have a better week and that I make it to the gym!

1/2 Marathon Training

2009-03-30T09:14:00.001-07:00

So I am officially registered for my half marathon on May 31. But, my training has been TERRIBLE.

In fact, I took a while week off last week. Granted, my car died the Friday before, we spent half the week car shopping and purchasing a new one... but really, not great excuses.

My progress so far is that the week before, I did 9 miles for my long run. I had been increasing my mileage 1/2 mile each week, but found that it was getting to be too much. So, I was going to do 9 miles again last week. That obviously didn't happen.

This week, I am just tired. I am worn out physically and emotionally. April 7 marks six months since my son was born and passed away, and I think that has been taking a toll on me and has impacted my motivation.

I am still hopeful, though, that my training will get back on track and I will be able to finish the race. My goal is to finish without walking (a far cry from my goal the last time I did a half marathon... that time I wanted to break an 8 min/mile pace!). I would be happy, though, if I show up to the race, run most of it, and had to walk some of it. Hopefully my financial investment in new running shoes, the race entry fee, and some new running skorts will help!

So today's workout this afternoon will consist of lifting and then running a fast 3 miles to get my body back into the swing. Hopefully a longer (6ish?) miles tomorrow.

30 Classes in 30 Days

2009-03-28T17:00:00.000-07:00

That's right, ladies, my latest "challenge" is to do 30 Classes in 30 Days! I'm moving at the end of April, so I will be cancelling my gym membership. The goal of this challenge is to get the most out of my last month at the gym--and, of course, to help get me back in shape! Here are my rules (for myself):

1. A "class" is defined as either a class at the gym OR an exercise video off Netflix.
2. I do not have to do a class a day (although that would be nice); if I miss a day, I can make it up by taking two classes another day.

If When I am able to complete my goal, I will reward myself with some wonderful treat--which has yet to be decided. Any suggestions? I'm thinking non-food (I don't want to un-do all that work!).

What are your favorite exercise videos? What are your favorite classes at your gym? What are some of the ways you "reward" yourself for accomplishing your exercise goals?

Vegan Food!

2009-03-21T20:26:00.000-07:00

Some people think that being vegan means all you eat are carrots and lettuce--and maybe some tofu. But really, a diet that monotonous is NOT very healthy, and it's pretty darn boring (believe me). As with any diet, it's important to get the right variety, so that you make sure you're getting all the vitamins, minerals, and nutrients you need. It can be a lot of fun trying new vegan products, and whipping up new vegan recipes in the kitchen!

However, when I got an apartment of my own, the whole vegan-baking thing got a little out of hand. Remember: Vegan does not equal healthy/low-fat/low-cal! Oreos are vegan, and one certainly can't live on those! As I try to get back in shape, I've come up with a few "staples", that are vegan, healthy, and diet-friendly! And tasty--I would highly recomend them to anyone, vegan, vegetarian, or omnivore!

These hot dog alternatives take about four minutes to cook, have 80 calories each (and 17g of protein!), and they're yummy!

Instead of butter. Fewer calories, fat, and cholesterol-free!

Mayo replacement. Great on sandwiches or in pasta salads!

So. Yummy.

Healthier than potato chips, tastier than rice cakes. Warning: They're addictive.

Use instead of milk. This should be in every dieter's cabinet!

So. Yummy! 130 calories per serving! No cholesterol! Did I mention--SO YUMMY!

Have you tried any of these? Do you have other favorite "staples"-- vegan or otherwise?

travel

2009-03-20T22:47:00.000-07:00

Okay i'll start off and say I hope i'm not taking anybody's day...i didn't get around to writing for Wed!!

Okay so it's coming up on spring break time, and vacation, time for alot of people. I'm leaving for London tomorrow for next week so I was looking into what travel dieting tips might be helpful! Here's a few of my own tips but please feel free to add!!!

**portions! any of us know that it is so easy to overindulge when there is so many temptations! try appetizers. alot of the upscale restaurants have tons of swanky things to try and in smaller portions
**share! I have only recently forced my bf to try this but I love this! i'm not tempted with leftovers later, and you can't eat more than half
**plan! think about what your eating day will be like. During summer vacas we usually go out for dinner so I try nibble health-ily through out the day so I won't feel so guilty
**induldge! this one is big for me. it's vacation--all of us have been working so hard. i personally feel that it would be a waste to feel guilty for trying everything--i just don't need to eat the whole box of chocolates ;)
**drink up! my favorite beyond favorite drink is soda water with lime...better than calories in tonic and the fizzy water is cheaper than Perrier! lots of places (or i notice alot of male waiters haha) won't even charge you for it! we all know to drink up so you'll be full, but i love being able to have a "drink" with dinner thats not like...a pina colada or somthing!
**take advantage of being able to walk. if you're somewhere that you can walk to, i notice the actual hungry versus just wanting to eat.

Please let me know some of your trips i'd love to borrow them!!!

Liana

Vacation

2009-03-17T10:13:00.000-07:00

***Update***

I made it back home on Friday, and when I weighed myself today, I

didn't gain ANY weight while I was away!

In Fact....

I LOST 1 pound!

WooHoo

Guess it was all that chasing children!

If you've happened upon my blog this week, you know I'm on a beach vacation for Spring Break (a perk of parent-hood...you get it BACK)! We are in beautiful Destin, Florida at my parents condo, and I've been looking forward to getting away since Christmas. The weather has been terrible since we arrived, but today the sun is out and the water is clear as crystal....I can't wait till naptime is over so we can head back out!

It may sound crazy, but I was actually pretty excited about getting into a bathing suit. Last Summer I was just 6 months postpartum (my 3rd baby), and it was NOT fun getting into that suit everyday. I have really focused on my weight loss (by doing Weight Watchers) over the last 8 months, and I am really starting to feel good about my body (even though I have a ways to go). I have been setting mini goals, with a break to look forward to every couple of months. It has really helped me stick with my diet plan. As you can probably imagine, this week was one of those goals, and I ~~almost~~ made it. I am within 2 pounds of my goal weight, and plan to focus on those last few stubborn pounds when I get home.

As for this week, I am pretty much taking a diet break. I eat pretty healthy food in general, but I have given myself permission to have a few donuts from my favorite donut shop, a few meals at my favorite restaurants, and some fruity cocktails by the pool. I am not hopping on a scale every day or counting points. When I'm on a mini break, I give myself permission to indulge, because I know that when I get home it's back to business.

What about you? What is your vacation philosophy??

So what will my next goal be??? Well, I've managed to transition my baby girl to one nap over the past week, and that should better my chances of making it to the gym. I plan to firm up and get in better shape before our Disney vacation in May....cause I can already taste that Mickey Mouse Ice Cream bar!!!

MIA

2009-03-15T00:43:00.000-07:00

I have been bad. Really, really bad.

I haven't worked out in almost 2 weeks. In my defense, I have gone through a lot lately. I don't want to post about it, but my life has changed pretty drastically. So, while I am not happy about the fact that I haven't worked out, I am not going to beat myself up over it.

But -- I have to get on a better sleep schedule and get back to the gym.

Motivate me, ladies. How do you work out when you are just plain exhausted and have zero energy?

Hi!

2009-03-14T06:00:00.000-07:00

Hi everyone, this is Bernadette checking in! Danielle was kind enough to let me get in on the "Stake it!" fun, so here I am. For those of you who haven't seen my blog, I'm a twenty-something Washingtonian currently living near my boyfriend's family in Norfolk, VA. I got my undergraduate degree in Annapolis, MD, and I'm moving to Baltimore in May (!) to go to Nursing School. The boyfriend is starting Law School in VA in the fall, so we're trying to make the most of our last few months together!

....and, I'm trying to get back in shape! I'll be busy busy busy with school this summer, so I want to start out IN SHAPE, and develop a workout routine that will keep me sane (and fit) while I'm in school. Plus, I plan on spending most of August at the beach (my whole family goes ever year), and I don't want to spend the whole time hiding in cover-ups!

Diet: I follow a vegan diet, so you would think it would be easy to loose those last few pounds. Nope! I LOVE baking and eating baked goods, and the bf loves hearty lentil-filled meals, so it's to hard to cut back! I've starting tracking my intake using Calorie King. Calorie King is a great resource, whether you use the FREE food library, or if you choose to download the Nutrition and Exercise Manager to track your calories, fat, protein, fiber...and anything else! The database holds about a gazillion different name brand and generic foods, plus it's easy to add your own foods as well (which is great for me, since I eat a lot of non-traditional and homemade foods). Plus, you can also track your weight, measurements and....

Exercise!: I joined a gym in January, and I love taking the "Boot Camp" and "Core" classes they offer. I also love the elliptical machine. However, the gym is downtown, and it's often difficult to find a parking spot, so I haven't been going as often as I'd like the past few days. I have started running (okay, jogging) with the bf, and I would like to make that a bigger part of my routine.

Plus, I'm a certified yoga instructor (I did my training at the Satchidananda Ashram aka Yogaville in Buckingham County, VA-- a great place, I'd highly recommend if you ever need to "get away" for a weekend or a longer!). I practice yoga daily--sometimes that means I just jump up from my desk and do a few sun salutations to get everything circulating!

Okay, that's a pretty long first post! I've really enjoyed reading what everyone else has written, and I can't wait to share more about my own fitness journey in the future! Thanks again, Danielle, for including me!

Frustrated

2009-03-12T07:46:00.000-07:00

Okay, I lied. I'm posting today...
I'm frustrated. Really frustrated. I've hit a plateau with my weightloss. Yes, I've lost a lot, but I'm nowhere near where I want to be. And despite working out more (and eating less), it seems harder to lose a measely few ounces, when a few weeks ago half this effort would result in dropping pounds.
I think what frustrates me the most is sizing in different stores and brands. I'm down two jean sizes, however, certain things ( skirts from Anthropologie, in the corresponding sizes or even sizes a bit larger than those) are tight or barely fit. What's with that? I think there should be a universal sizing chart. If you're a 2 in one store or brand, you're a 2 in everything... If you're a 12, same thing... It would make things much easier.
I'm frustrated because I've been working out for hours upon end, pretty much everyday, for three months. And I've been counting calories, and eating Lean Cuisines and avoiding the bad foods (that I love). And what do I have to show for it? Yeah, I've lost weight, but its just annoying.
Blahhhhhh. Is anyone else feeling this way?

2009-03-11T21:45:00.000-07:00

Stakers, Forgive me. This week's Thursday post, as well as next week's Thursday post are going to be M.I.A. since I'll be skiing in ASPEN!
Just because I'm on vacation, doesn't mean I'm going to be giving up my working out. Skiing is a pretty intense workout, and I can assure you I'll be hurting after a week of skiing.

Keep up the workouts ya'll!

I need a change!

2009-03-10T23:48:00.000-07:00

Okay so I'm stuck in class all day so i bring snacks with me, but i have my usuals i'm kinda gettin' sick of...

*cheerios with raw peanuts or almonds
*sting cheese and apple or banana
*rice cakes...i LOVE the cheese one!
*dried fruit
*slimfast between classes sometimes
*hard boiled egg

Do you have any suggestions of yummy snacks that are easy to bring with me!!?? What are your favorites?

Liana

Out of Sync

2009-03-10T06:52:00.000-07:00

Hey all,

So my workouts have been so out of sync this past week. I still have only gotten in one day of lifting each week for the past two weeks and that has GOT to change!! I have been doing better with the cardio since I am training for a half marathon... got in an 8-mile run outside on Friday which was GREAT. Slow, but great :)

I think I am just going to have to start scheduling my lifting the way I do my running and just deal with it. Right now, it's the thing to go when I am too tired, too busy, too distracted, too... anything! My motto had always been "discipline before desire" when it comes to working out and staying fit, but lately, I haven't even been following my own advice! Yikes. I am calling myself out on it... and maybe re-doing my motto :)

This week is already a bust. I didn't work out yesterday (it was my 30th birthday... do you blame me?!), and today it just isnt' going to happen. I will be out of town Wednesday through Firday with my 6th grade students at Outdoor Education.

So I think I will just let this week slide. Then starting next week, it will be time to Stake It. BIG TIME.

~ Stacy

My Normal Routine

2009-03-06T13:02:00.000-08:00

Since I haven't shared my basic routine yet I thought that might be a idea for today. Here it goes.

I start with Cardio. Depending on my mood I will do anywhere between 30 minutes to an hour of cardio. I try to switch up which machines I use to get a better variety.

Next I move on to weights. I have to be very careful when it comes to weights because I injured my shoulder when I was 19. I don't like doctors so instead of complaining about it I just took a lot of ibuprofen. Not only is it bad to not go to the doctor when you need to but taking too much ibuprofen can be really bad on your stomach as well as other things. Lesson learned. Two years later I ended up in physical therapy for three months because the damage had gone from just pulling my trap to my rotator cuff as well as some of the muscles down my back/around my shoulder blade.

Since I am a climber I have built a lot of muscle so they set me up on the machines for a surprising amount of weight - I'm talking I was doing at least 50 lbs (almost half my body weight) on each machine and 70 on others. I later went back and lowered everything. I have no problem doing the weight except I do not want to continue to gain muscle. I am now doing several reps at a lower weight in order to continue to tone my body while not becoming bigger.

Here are the machines/muscles I use:

Pecs

Lats

Abs

Obliques

Squats

Thighs

Depending how tired I am I will try to do some leg lifts or more cardio as a cool down. Remember to drink lots of water!

Sweatin' to the Oldies

2009-03-05T19:05:00.000-08:00

Good Evening fellow Stakers (Is that the right term? Stake-it-ers? Stakies?).
Tonight, I'm going to spare you the boring details of my workout week ( for those of you who are interested: I worked out with my trainer twice, and am meeting with her again tomorrow... and I've been averaging an hour and a half to 2 hours cardio everyday) and instead, I'm going to share Meg's Sweatin' to the Oldies Mix... Yes, I'm ripping off Richard Simmons, minus the whole sequined tank tops and short shorties. Here's one of my favorite playlists to rock out to during my 2 hour cardio hell sessions.

Gimme Shelter- The Rolling Stones
Mysterious Ways- U2
Big Shot- Billy Joel
Baba O'Rielly- The Who
Solsbury Hill- Peter Gabriel
Faith- George Michael
Boys of Summer- Don Henley
Only the Good Die Young- Billy Joel
Better Man- Pearl Jam
American Girl- Tom Petty
Shout- Isley Brothers
Fool in the Rain- Led Zeppelin
Werewolves of London- Warren Zevon
Every little thing She does is Magic- The Police
Take a Chance on Me- ABBA
Everywhere- Fleetwood Mac
Gimme Some Lovin'- Spencer Davis Group
Ramble On- Led Zeppelin
Jessica- Allman Brothers
D'yer Maker- Led Zeppelin
Blinded By the Light- Manfred Mann's Earth Band
Just What I Needed- Cars
Take it Easy- The Eagles
You Shook Me All Night Long- AC/DC
Start Me Up- Rolling Stones
Use Me- Bill Withers
More Than A Feeling- Boston
Little Lies- Fleetwood Mac
Don't Stop- The Rolling Stones

Hope you enjoyed that!

What do you add?

2009-03-03T23:07:00.001-08:00

I am strongly opposed of quick fixes. I understand some people need some help with losing weight but i try not to take this as a lifestyle change so I won't quickly gain everything back. Plus, who wants to ingest something that's not FDA approved (cough* Hydr*oxicut* cough).

I have done a detox (Ma*rtha's Vineya*rd diet) and felt awesome after. But I do take a few things--

EVERYDAY:

**Multivitamin--anybody else think these things are the worst smelling horse pills ever

**Enzyme--you take this after you eat a real meal not a snack. it helps your body digest

**B12--you can get this in shot form to, but increases metabolism & energy -->calories!

**sli*mfast--this isn't a supplement but i dont do well with dairy so this makes it more tolerable to get Calcium

SOMETIMES:

**Dietary supplement--digestive, this before meals

**Fiber Choice--i can go days without really eating enough fiber

There's no real dedication any of these, i could live without them. All of them are only herbs, or herb enzyme combos. you can find them though at any health store

Im interested in what you all take, if anything?

Pump It!!!

2009-03-03T19:12:00.000-08:00

So, if I weren't sick as a dog this week....THIS is where you would have found me this morning (and Thursday morning). You wanna have a great workout that is fun and effective? Well, find a BodyPump class near you (and it shouldn't be too hard....Les Mills is all over the place these days). You will NOT be disappointed, friends!

If you're like me, I have grown up with a fear of weight lifting. I always thought that weights were going to "bulk" me up and make me look big and muscle-y (is that a word?). The last thing I wanted were man muscles!

Boy did that change after my first BodyPump class. First of all, it is fun and easy....if you want it to be. It is the perfect class for someone who hasn't ever really worked with weights. You learn how to use the weights properly in a fun group setting. The great part is, the music is fabulous (and it really keeps your mind off the agony)! And yes, after your first class, there will be agony. I promise, though, if you go back a few times, you will start to see AMAZING results. I was shocked at how much it changed my body in just a few short weeks.

The pace is perfect, and just when you think you can't take it anymore, you stop for a quick sip of water and move on to a completely different body part. The timing is perfect, and in one short hour you have worked through EVERY single muscle group (abs and cool down, too). It is extremely satisfying to say the least! Wanna know what else I learned??? Your muscles have great memory.

I took off while I was pregnant this last time. When I finally made it back into the gym, I was SHOCKED at how quickly I started seeing results (and how strong I still was). After doing BodyPump religiously for over a year, I truly changed my body forever. It is so motivating, y'all!!!

Any BodyPump fans out there??? I would love to hear your story (now or in the future)!

P.S. No, I don't work for Les Mills (ha)!

My mom has ESP

2009-02-26T10:38:00.000-08:00

I weighed in yesterday and am down 26.8 pounds! Which is pretty awesome considering I went to Clemson this past weekend, drank a few too many beers, and didn't workout.
Speaking of not working out, I have no desire to go to the gym today. It doesn't help that its cold and rainy and gross outside. I've been really good the past 3 days- I met with Susan and did a bunch of exercises to tone my back and arms. Tuesday and Wednesday, I did an hour on the eliptical and then another hour on a different eliptical that targets different leg muscles. But today, I'm just kinda wanting to be a bum. Blahhh.
Okay, my mom must have been reading my mind... Because she just called (she's gone to Charleston for the day), to say she's bought me a "little surprise from the Lilly store since I've been so dilligent and dedicated to getting in shape". Damn. Well, I suppose thats a sign that I need to get my butt to the gym, so I can fit into whatever cute thing my Mommy got me!

Okay, game plan for today: Go to tanning bed, gym for atleast an hour (maybe 2 if I feel awesome after the first hour), and then dinner.

Work it :)

2009-02-25T23:32:00.001-08:00

Even though I am taking a break from my other blog, I wanted to continue to Stake It over here.

Last week, I went to 3 classes at the gym, and did some weights at home. My goal is a minimum of 4 classes per week, and to mix in some weights as well. I ~~think~~ know I need to kick it up a notch. Ideally, I'll go to the gym every day. I work at home, so in my mind, there are no excuses. Although, going in the middle of the day takes a good 3 hours out of my work day. NOT convenient at all.

I was feeling ok about last week, and planned to improve this week. But, I have been working like crazy (the reason I had to take my blog break) and stayed up until 3am two nights in a row working on a massive redesign of The Design Girl. I was half awake for 2 days. Not good. I physically couldn't go to the gym. So, today was my first day back.

I got to the gym for a spin class today and the instructor was so bad that I walked out. Fortunately, there was another class following the spin class, so I took that one instead. It was SO hard!! Lots of weights, and mixes of high impact aerobics/cardio. Ouch. My arms and legs really hurt. I definitely need to go back to this class, because it was quite the workout.

I am so sick of having zero muscle tone. I am flabby and weak, and am so over it.

I ran into a friend after class and we said we'd go to a class or two together next week. I think one of the best things you can do (and this has to do with Liana's post below) is to find a workout buddy. Unfortunately, finding one isn't too easy.

My question for all of you is, what is the most effective way you have found to burn that flab?

Do you buddy up?

2009-02-25T18:18:00.000-08:00

The buddy system has really encouraged me to get to the gym on days when I'm just not feelin' it. We usually go to the gym before it gets busy and hot--meaning who wants to get there by 8 am. But I will proudly say I haven't missed a scheduled day at the gym!

A girlfriend of mine decided to get back to working out at the same time so its been working out perfectly! We don't do the same things, in fact we end up just meeting up at the end. But the fact that someone is waiting for me is a great motivator!

I have been wanting to get to the gym a bit more so my boyfriend and I actually decided to go together before his 8:30 classes. I love doing this together with him...and getting the extra work outs in!

Even blogging makes me feel responsible to "someone" because I hear everyone's motivating stories! If you're having trouble getting to the gym, or sometimes just don't feel it i highly recommend finding something, someone, anything to hold you to your goal!

I know Self.com does a great job letting you track what you eat and your workouts.

Also make it part of your routine--that way you don't think about it, you just do it because it's part of your schedule!

Do you have a routine or do you jump at an free time to get a work out it??

Food as Fuel

2009-02-24T13:48:00.001-08:00

I'm a foodie at heart. I love it....everything about it. I love the taste, smell, texture. I love to plan my meals and I love to shop for the ingredients it takes to prepare them. I could stay in Whole Foods for hours!!! Trying something new is always an adventure, and it is rare when I taste something I don't care for. If I really let myself, I could be consumed by what I consume.

One of my biggest struggles with "dieting" is the limitations it can put on my food choices. When you tell me something is completely off limits, that's when I start to lose it (pun intended). It's like all I want to do is eat that forbidden food. I won't be satisfied until I can have it.

I remember this one time when I was on a diet that completely cut out all carbs. I stuck to it for a solid two weeks before I started dreaming of cereal...and not just any cereal. I literally craved Grape Nut Flakes to the point of craziness. When I finally ditched that diet, I downed an entire box in one sitting. I still remember how awesome that first bite was....ahhhh!

The key to my success in dieting is not having any foods that are forbidden. I have tried to change my mindset to the "food is fuel" mantra. I try to eat foods that will satisfy my hunger, are as healthy as can be, and fulfill my "foodie" fetish. I limit portions instead of cutting an item out completely.....here are some examples:

70% Cocoa chocolate pieces....I eat some of this almost every day (for only 2 points on WW)

Nuts (almonds especially)

Popcorn (you can find lots of tasty varieties that are low in calories)

Hummus (soooo flavorful and good for you) and whole wheat pita or veggies (try just about anything dipped in hummus: carrots, celery, peppers, cucumbers, beans...yum!)

Lean cuts of really good beef (grilled to perfection by my loving husband!)

Kashi products (they are sooo filling and very good for you)

Mini Ice Cream Sandwiches (with real ice cream) are not but 100 calories

Rich Soups (there aren't too many soups that are bad for you) French Onion is a great choice

Seafood (especially in Sushi) is decadent and low in calories (as long as it isn't fried or soaked in too much oil). Having to eat is slowly is great for you, too!

Fruit, fruit and more fruit (dip it in low fat vanilla yogurt with a dash of cinnamon)

Cheese (when eaten in moderation, not too bad) stick with strong cheeses like feta and gorgonzola...a little goes a long way

I find that making stuff "fancy" helps me enjoy it more. So go ahead...splurge on those raspberries that will make that morning oatmeal not so boring.....it is energizing to try new things! Mustards, hot sauces, different spice varieties will liven up your lunches and dinners.

Something else that really helps me is spreading it out into lots of tiny meals during the day. I try to eat a little something every 2 hours. If I do that, I never get completely empty and know I have something to look forward to soon. It keeps my blood sugar levels stable and I don't get as grouchy. It really helps me with my workouts, too.

Speaking of workouts....that's what I've got to focus on this week. I've been stuck at home with 3 sick kids since last Thursday. I promise it's not all about the food to me (well, it's mostly about the food)!

Great resources for a healthy lifestyle

2009-02-24T04:00:00.000-08:00

Hey all! How's everyone this Tuesday? In my weight loss journey, I've stumbled across from great blogs and websites that are chock full of inspiration for a healthy lifestyle, and I thought I'd share.

101 Cookbooks

I really want to try her miso soup and chile lime popcorn. These banana chip cookies look delish!

Eat, Live, Run

Jenna is a pastry chef who documents her daily food choices and workouts. I love her blog because she's a wonderful resource for meal planning. If you like yoga, she has some great yoga inspiration as well.

Kath Eats Real Food

Kath was one of the first foodie blogs that I stumbled upon. She's going to school to become a dietitian (at my alma mater, woo hoo!) and her recipes are always nutritious and delicious. Everything I know about oatmeal, I learned from her. I haven't tried this yet, but don't kale chips sound interesting?

Two books that I love and highly recommend are:

The Eat Clean Diet: Fast Fat Loss That Lasts Forever by Tosca Reno
Eating For Life by Bill Phillips

How about you - what are your resources for a healthy lifestyle?

Workin' It

2009-02-23T08:39:00.000-08:00

My relationship with exercise is an interesting one. I seem to vacillate between loving cardio and feeling not too enthusiastic about weights (hence, my 2004 1/2 marathon!), to hating cardio and loving weights (which brought about my 2006 bodybuilding/figure competition) and now I seem to be back to loving the cardio again.

So, I am planning to run a 10K on April 26, and a 1/2 marathon on May 31. Consequently, I now dedicate most of my workout time to cardio, but am still lifting because 1- It's good for you, and 2- You stay leaner that way.

Basically, I am doing a full-body workout 2-3 times a week for weights. This includes four sets of one exercise for each of the following body parts (in this order) : quads, hamstrings, back, chest, shoulders, biceps, triceps, abs. Takes about 30-40 minutes. Today's workout included the following:

-Step-ups
-Dumbbell romanians (type of dead lift)
- Dumbbell rows
- Fly presses
- Military presses
- Lateral dumbbell raises (ok, so I did two exercises for shoulders today)
- Dumbbell curls
- Tricep extensions

I have also been running 4 days a week... one long run for distance, one shorter run for speed, and two medium-length runs. Have also been doing one spin class on either Saturday or Sunday morning as a way to still increase my cardiovascular endurance while not overdoing it on my knees. Seems to be working well. I would love to have the time to throw in a day of sprints, too.

I have seen progress in my pace in my running, and am starting to feel in better shape again. It's hard to get back into shape after having a baby, but I think it's even harder when you've given birth to a baby who died... the motivation just wasn't there, even once I was cleared by my doc to exercise again. However, the running is proving to be very therapeutic, and I definitely need that.

Anyhow... that's about it from here. Looking forward to hearing about others' workouts and progress!!

you rock my workout!

2009-02-18T21:04:00.000-08:00

I am definately not someone that shops for all sorts of work out accessories (you won't find me buying new season Nike at Nordstroms!) but there are a few things I love and really really want...

**I love Nike shox...i dont care that people think they're ugly. I love getting new running shoes it somehow makes it more exciting to go work-out with new shoes

**I love high energy music--if you ladies are watching Fox news change it please!!! i constantly switch between VH1, MTV, and CMT. Almost always is there a music video on and the time goes by so quickly. Heres a few links to new songs if you want to check them out :)
The Ting Tings ; Akon ; Katy Perry ; Lady Gaga (SO Good!!)

**WANT: Nike+. You can track only how far you've run and the average speed etc. $30 for the starter kit but I love ways to track your progress.

what are you ladies into!!??
Liana

My "Routine" - Megan

2009-02-18T13:23:00.000-08:00

So my introduction post didn't include anything about my workout routine, so I thought I would tell you a little bit about what works for me. If I'm being perfectly honest, I'd tell you that this has not been happening lately....hopefully you girls will motivate me and keep me accountable (promise?).

In order for me to stick to an exercise plan, I've discovered that classes are my best bet. If I just go to the gym (even if I have a set routine planned out), my mind races and I find a million other things I could do before I even get there. If I do manage to make it there, my workout is rarely as intense as it would have been had I actually joined a class. The gym I go to has classes at all times of the day, and lots of different options (my favorites are BodyCombat and BodyPump). When I was really doing well, I made it there 4 times a week. I would do a cardio class 2 days and a weights class 2 days. The programs that my gym uses are by Les Mills and they are phenomenal. BodyPump is the most amazing total body weight class you will ever do, (if I do say so myself, ahem!) When I was doing it routinely, my whole body shape changed...in a great way. I really want to be back there!!!

Trouble is, I am having a really tough time getting to the gym. My youngest (she's 13 months) still takes 2 naps a day, and it really limits the amount of time I have to get it all done (the errands and other stuff). Add the other 2 kids to the mix, and well....

I am going to HAVE to start doing some exercising at home. I'm reading your routines and they are really motivating me. What I wanna know is, what are your best "at home" workout routines??

Hey Y'all!

2009-02-18T09:04:00.001-08:00

My name is Megan, and I just thought I would introduce myself. I'm a 33 year old mom of 3 and wife to one sweet guy named Chris. We live in Alabama and have a pretty busy life, as you can imagine. On top of trying to be home with the kids as much as possible, I work part-time as a labor and delivery nurse. It can be hard to take the time to eat right and exercise, but the older I get, the more I realize how I have to make it a priority.

I've struggled with my weight for as long as I can remember. I grew up in a house full of skinny girls, and I was the one that was always having to watch what I ate....even my mom could eat a whole box of Twix and not gain an ounce. It was very frustrating, and for a long time I saw my body as a curse. I just wanted to be fit and thin without having to work at it (and of course eat whatever I wanted). You can imagine how well that worked out.

I gained even more weight in college and in my first couple of years of marriage (I did manage to get pretty thin before my wedding, but it was with a terrible fad diet and zero exercise...not the way to go)! I would exercise on and off, but I wasn't committed to anything, and I still didn't eat well. By the time I got pregnant with my first baby, my weight was the highest it had ever been!

The crazy thing is, gaining all the weight I did with my first pregnancy (and starting at a weight that was WAY too high to begin with) was what finally motivated me to get in shape the right way. When Reeves was 3 months old, I joined Weight Watchers, and in 4 months I had lost over 30 pounds and became a lifetime member.

I'll get to my exercise habits in another post sometime soon....that is definitely part of my story. I posted on my own blog, Hold it Up to the Light, yesterday about what is going on these days. Check it out, and stay tuned.....I can't wait to share this journey with all of you! I will be happy to answer any questions, and I know I'm going to learn a lot from all you ladies....

As for today, I'm going light on the points till dinner. We're going out for Mexican to celebrate a big award that my Lucy received. She won the character award at her preschool, and I am so proud of her! I pray that she will grow up with a great sense of herself and her body, and as her mom, I want her to see that I am taking care of myself, too!

Workouts

2009-02-17T20:06:00.000-08:00

My goal this time around is to make maintainable changes. I have done the fad diets, worked out like crazy but i just want the weight off--and not be in a place where i just want to eat a burger!

I went from eating whatever I want to eating 1600 calories (just because it was manageable change). I have now cut this to 1200. I log everything i eat, and this has really made me accountable for everything i put in my mouth! even those little munchies add up quicky! I'm big on just munching so i eat constantly
**I eat something carby in the morning (usually banana and oatmeal) but pack tons of snack for the day: plain cheerios, dried fruit, string cheese, raw fruit, almonds/raw no salt peanuts/ pistachios. Usually salad/slimfast shake with like a rice cake. then dinner (i rarely eat meat) theres tons of vegggie patties (120 cals!) usually with veggies...i never go hungry!! this helps me eat better because i dont go for junk
**oooh and TONS of water ladies!!! i drink usually 2 liters at the gym and try for another 1 or 2 later in the day...i pee alot haha but i actually prefer it now to pop or juice

Workouts have consisted mainly of running. My goal for working out was to run for longer periods of time. My work outs usually are a predictable 2 hrs
**I usually will warm up on the elliptical or inclined treadmill (i have trouble with my Achilles tendon and sometimes shin splints so these like 20-30 min warm ups really help). Right now I've been running for 30 minutes. I would like to up this since it's getting easy. I then do weights, i have horrible upper body strength so I do work with that, and work with medicine balls and stability balls (i have one for my desk "chair" to!)

I Would really like to be more dedicated about my eating. But I love that spring is coming up, because i love to be outside i love to play golf :)

I can't wait to read more about everybody's plans!

Liana

My Routine

2009-02-17T19:44:00.000-08:00

Well, I can't say that I have a real "routine" yet, but thought I'd post about my plan (so I can be held accountable) and a bit about my diet as well, since I am a fairly healthy eater.

I have been pretty on and off with working out, but am really ready to do this, That said, it is my plan to work out Mon-Fri, and maybe even a bit on the weekends, too. I work from home, so there aren't any excuses. Yesterday, I did an hour of cardio/weights and 15 minutes of ab work. It was hard, and I am sore today, but it feels great. I took today off to get some work done (and to rest) because tomorrow I am meeting a friend for another workout. I am going to follow Stacy's lead and throw some weights into my routine as well.

Stacy made a great point when she said to sign up for something. If you can't do that, find a workout buddy! It really helps knowing that you have someone else to meet up with. You won't want to let them down, and it's always more fun when you meet up with someone. I met this girl in my workout class Monday and we exchanged numbers so we could take another class together. So it doesn't even have to be someone you already know! You all seem like nice people, and I'm sure you could make a new friend in a class. ;)

I would like to lose approximately 10 lbs. I don't really focus on the number. I focus on how I look and feel, so when my jeans are fitting better and I have some muscle tone and am not so flabby, I'll know that I made it. I suppose tracking my weight with a scale wouldn't be a bad idea.

Now, on to food.

I am a pretty healthy eater. I usually avoid pasta, soda, liquor (ok, I just don't like the stuff), candy, fast food (the last time I had it was at Disneyland in July 'o8), ice cream and desserts. This is probably why I have stayed at the same weight without having a workout routine. Yes, there are times when I cave and indulge, but for the most part, it's just food, and isn't worth it to me. Tonight, we ordered pizza from a local pizza place. I'm not saying you should never indulge. I just try to limit these things as much as possible.

My #1 tip. If you don't buy it, you probably won't eat it. And chances are, you won't want it enough to go out and get it.

I did have a trainer a few years ago so I thought I should share some of what I learned from her.

- Drink a LOT of water. I don't drink enough and need to work on that. I think we should all commit to 3 big bottles a day next week. I'm talking the largest size you can get at the market. The first week I did that, I lost 3 lbs! So, whose with me?

- Almonds are a great in between meal snack. She had me eat 11 almonds a day. Yes, 11. Not 10. Not 12. 11. Random, I know. I buy dry roasted & unsalted almonds.

- Avoid Soda! First, the stuff is toxic poison. I understand that you may have an addiction. I love diet coke, so no judgment. I get it, I really do. And I have probably had it a handful of times this year. It's ok to indulge on occasion, but drinking soda every day will bloat you, and it will keep you from losing weight. I recommend putting this on the list of things you will not buy at the market.

- I have a vanilla protein shake every day, blended with ice, water, and a banana. Sometimes, I put a tiny bit of milk in there, although I generally like to avoid dairy. I am a vegetarian, so I definitely need the additional protein. Any other vegetarians out there?

- I really like Milton's bread, and usually have a slice toasted with some egg whites in the morning. Each slice is under 100 calories, and has 5 grams of fiber. Broccoli also has lots of fiber. I hope you're all getting enough fiber, because we all need it :)

That said, I'd love to hear some of your favorite snacks, and some of the ways you motivate yourself to work out. Please leave a comment and share your story!

My Routine

2009-02-17T18:33:00.000-08:00

Well, this week's topic is our workout routine.
I workout 6 to 7 times a week, anywhere from an hour and a half to three hours a day. Yes, that's a lot. Did I mention I just graduated from college, don't have a job, and live in a small town where there is nothing to do besides go to the gym (or to the movies).

Twice a week, I meet with a trainer, Susan, who is awesome. She forces me to do freeweights, machines, as well as core strengthening exercises. Without her, I'd have really flabby upper arms. She's helping me tone, and create lean muscle. My favorite thing we do is the Bosu Ball. I do abs on it, lunges, squats, push ups. That thing is awesome, because it makes you balance, so instead of just working one area of your body, it works 3 or 4 areas at a time. Even on the days I don't meet with Susan, I still use the Bosu to do crunches and squats for several reps.

Every day, I do an hour on the eliptical. I try to keep the speed up somewhere between 6.0 and 7.5 mph (this usually burns about 650-ish calories). For the extra workout time, I either jog or power walk on the treadmill, switch to a different eliptical to work on other muscles, stairmaster, or stationairy bike. The amount of time (extra 30 minutes to extra hour) really depends on how tired I am, and how guilty I feel about what I've eaten the day before (or if I'm planning to go out the upcoming weekend). I'd much rather workout for an extra 30 minutes and still be able to have cookies or beer, than to live a life where I'm not allowed to have either!

In addition to working out, I've seen a nutrionist, who suggested a diet of 1,100 calories a day (but I try to stay closer to 1,000). I was totally unaware of what a serving size actually looked like, so I was eating a lot more than I should have been. I also wasn't drinking enough water. Diet Coke doesn't help you hydrate, whaaaa? Water is my new best friend, and sodas in general are out of my life (except for the occassional DC, when I MUST have one). I get B-12 shots. B-12 injections are supposed to give you more energy, help you lose weight, and speed up your metabolism. Apparently J.Timberlake and Madonna use them... and they're both ripped, so they can't be that bad, right?

By following this routine for the past 2 months, watching calories and not drinking beer 4 to 6 nights a week, I've managed to lose 20 pounds. Woo! A third of the way there! (My goal is to lose 60-ish, the 45 from college, plus some.)

Hey there!

2009-02-17T17:07:00.000-08:00

Hi, my name is Meg, and I'm trying to lose weight and get in shape. (I feel like this sounded oddly like an A.A. intro... "It's been several hours since I last worked out"...)
I just graduated from college, where like many I gained weight. However, instead of the Freshman 15, it was more like the Freshman 30. Okay, fine. Since we're all friends here, I might as well be honest with ya'll, it was like the Freshman 45. It's amazing what replacing running Varsity Cross Country (in high school) with beer drinking 4 or 5 days a week will do to your body. I also live in the South, where our idea of "vegetables" are fried okra, fried squash, well basically anything fried or served with a ton of butter (Yes, Paula Deen, there is such a thing as too much butter).
Needless to say, now, I'm trying to get rid of those college eating and drinking habits, and embracing a much healthier lifestyle.
I've been working out a lot, and watching what I've been eating since December 21st. So, basically for 2 months. I've made some progress and I've seen some results, but am nowhere near where I want to be. I've been frustrated at times. And I've only had one dream about McDonald's (ohhh, Chicken McNuggets, how I miss you).

Woooo! Let's do this thing! I'm stoked to hear about everyone else's progress and what ya'll are doing to Stake It!

Introductions

2009-02-17T12:48:00.000-08:00

Hi! My name is Katie Lake and I normally blog over at a Southern girl in the City. I only have time for a quick post to introduce myself right now. Later I will return to tell you about my workout routine. For now I have to shower (worked out this morning!) and get ready to go to work which is an exercise in itself.

Have you had your "moment"

2009-02-17T12:42:00.000-08:00

hello everyone :) im a college junior right now and i am SO excited about this blog idea!!! i have recently gotten back into the work out element (this time for good!) and think this will be a great motivator...

I'm not sure what motivated you all but I recently had my "moment". I am 5'4 and *I cant believe im admitting this* and was 147 lbs!!!! and i had bought an awesome pair of jeans that looks SO good. well i told this girl about them and she told me...

Those jeans fit THICK girls like us!!!!!!!!!

first of all, i wasn't thick just maybe a bit chubby! ummm... so i no longer want to be thought of as, or think of myself as a thick girl :)

I haven't missed a day working out (wooo) and have worked up to running 30 mins. I feel so empowered and in control. I've also cut calories by about 500 cals.

Have you guys had that "moment" of are you self-motivated!?

Liana

Sample Workouts

2009-02-17T11:31:00.000-08:00

I used to post ome on a health and fitness message board. Here are two sample workouts that work great. The circuit may be better for beginners, but after a month or so, moving to the split routine should be fine.

A circuit would have an "A" day and a "B" day. ON week one you would go three times, in an A-B-A pattern. On week two, you would go three times on a B-A-B pattern. Here's a sample A and B day:

A DAY-Warm up 5 min on the recumbant bike or some other piece of cardio equipment. Then go through the circuit 3 times, completing 12-15 reps of the following (unless otherwise noted). Then, do your cardio after your circuit is complete.

Lat pull downs
Dumbell PressShoulder presses
Bench dips
Bar Curls
Walking lunges
Dumbell leg curls
Standing calf raises
Ball crunches

B DAY-Warm up 5 min recumbant bike or some other piece of cardio equipment. Then go through the circuit 3 times, completing 12-15 reps of the following (unless otherwise noted), then do your cardio after the circuit is complete.

Incline dumbell press
Machine Rows
Front/lateral raises (10 each)
Rope push downs
Alternating dumbell curls
Step-ups
Seated leg curlsseated calf raises
Crunch machine

If you are more advanced and aren't doing any sort of training for a specific event, a 4-day split would look like this:

Monday - Lift for back and biceps:
back- warm up with lat pull downs (one set of 15 or so at an easy weight);
then: 3 sets 12-15 reps on lat pull downs (wide grip), 3 sets of max on bar hang (as long as you can, OR do reverse pull-ups...start at the top and slowly let yourself down); 3 sets 12-15 upright rows; 3 sets 12-15 machine rows. (** Note: on alternating weeks, substitute narrow grip pull downs for wide grip pull downs, bentover rows for upright rows, and cable low row for machine row)

biceps- 3 sets 12-15 bar curls; 3 sets 12-15 alternating incline hammer curls; 3 sets 12-15 cable curls

Cardio- HIIT (sprints) about 20-25 minutes

Tuesday - Lift for quads and calves
warm- up 10 minutes on recumbant bike
quads- 4 sets 12-15 leg press, 4 sets 12-15 walking lunges, 3 sets max (at least 30 sec.) wall sit, 3 sets 12-15 leg extensions (** Note: on alternating weeks, sub in dumbell squats for leg press, and step-ups for walking lunges)
calves- 3 sets 12-15 reps calf raises

short non-impact cardio (elliptical)

Wednesday- cardio (45 -55 minutes), or spin class

Thursday- Lift for chest and triceps
chest- warm up with one set of dumbell presses with a light weight; 3 sets 12-15 reps flat dumbell presses, 3 sets 12-15 reps machine press, 3 sets 12-15 reps flys, 3 sets of max reps push-ups (** Note: on alternating weeks, substitute bench press for dumbell press and pec dec for fly's)
triceps: 3 sets 12-15 reps overhead tricep extensions, 3 sets 12-15 reps rope push downs, 3 sets 12-15 reps tricep kickbacks (* Note: on alternating weeks, substitute in skull crushers for for kick backs)

cardio- HIIT

Friday- lift for hamstrings, shoulders, and abs
hamstrings: warm up 10 minutes recumbant bike; 3 sets of 12-15 Romanians, 3 sets 12-15 reps dumbell leg curls, 3 sets 12-15 seated leg curls
shoulders: 3 sets 12-15 shoulder presses, 3 sets 10 lateral raises, 3 sets 10 front raises, 3 sets 10-12 rear raises
abs: 3 sets 15-20 ball crunches, 3 sets 12-15 machne crunches, 3 sets 10-12 leg lifts, 3 sets 12-15 trunk twists

cardio- 30-40 minutes run, arc trainer, elliptical, stepper, or spin class

Saturday or Sunday- some sort of cardio if you want

During weeks 1 and 2, do the 12-15 rep range. For weeks 3 and 4, bump up your weight and drop your reps to the 10-12 range. For weeks 5 and 6, bump up your weight some more, dro pyour reps to the 8-10 range. For weeks 7-8, bump up the weight some more, and dro preps to the 6-8 range. Then, start over at the 12-15 range, hopefully at a higher weight than last time. Make the days of the week work for you. Just be careful to not do your quad and hamstring day back-to-back or your back/bi and chest/tri day back-to-back. Your muscles need time to recover.

HIIT cardio-- High Intensity Interval Training. Basically, warm up with a walk/jog for 5 minutes. Then do a 30 second all-out sprint, followed by a 30-60 second recovery (this will be based on your level of conditioning). Complete 10-12 interval cycles. Do a 5 min walk/jog cool down. Total workout time (including warm up and cool down) should be 20-25 minutes.
*****************************

A few REALLY IMPORTANT THNGS TO REMEMBER:

1- I am not a personal trainer. This is a condensed program that my husband, who IS a certified trainer, wrote for me a while back.
2- PLEASE PLEASE PLEASE have a trainer at your gym show you proper form on these movements and critique YOUR form the first few times to avoid injury
3- The weight you should use should be one that is difficult for you to complete the last few reps in each set.
4- Keep a training journal.

Whew. That was long. I hope this is helpful. Happy training! :)

Stacy

Hey Y'all, I'm Sara!

2009-02-17T11:29:00.001-08:00

Hello everyone :) I'm Sara, a 21 year old college student who's always been a bit 'chunky'. I'm super excited to join this, not only to share my exercises and receipes, but to learn what you're doing, also. I am taking my goal one pound at a time, and so far have lost 10 pounds in 6 weeks (go me!). My overall goal is to just feel better about myself and more confident in my clothes, and to drop about 70 more pounds.

I hope that through this blog and each other, we can have the motivation to do whatever it is we are striving to do!!

An Introduction

2009-02-17T05:57:00.000-08:00

Hi all,

Some of you may know me through my blog "He Will Carry Me," in which I have spoken at great length about our journey through the birth and death of my son, Isaac. If you haven't checked it out, I encourage you to... if nothing else to at least see my son's sweet little face.

So on to the reason for posting on this blog. I am Stacy, so it's nice to meet you. I am married to Spencer, the love of my life... who also happens to have been a competitive powerlifter, bodybuilder, and personal trainer before becoming a PE teacher and aspiring school administrator. And yes, he has been my personal trainer... coaching me to have trained for my first 1/2 marathon in the spring of 2004, and then, yes, a bodybuilding show in the spring of 2006 in which I competed in figure (a more girly division).

Never again will I compete in figure. And no, I will not be posting a photo. :)

But, I am training for another 1/2 marathon this spring... May 31st to be exact. We'll see how that goes.

So as for my workouts and my plan... basically, my plan is to lift 2-3 days a week doing a full body workout... so far, I've been sticking to it. Lifting takes about 40 minutes.

For my 1/2 marathon training, my goal is to do 1 long run a week, increasing my distance by 1/2 a mile each week. Yesterday I did 7 miles, so I think I am in good shape. I hope to do 3 other runs during the week in the 3-5 mile range but at a faster pace. Then, on Saturdays, I take a 50 minute spin class.

As for eating, I used to be great about having my post-workout protein shake, eating low-sugar foods... you name it. Since my goals are pretty different now, I am trying to just generally eat healthy... eating wholesome foods, not relying on supplements like protein shakes (although, I do think they're pretty great), cutting out artificial sweeteners, and trying to eat more fruits and veggies.

So... I guess that's the long and short of it :)

My biggest workout motivation tip: Sign up for something. Whether it's a race... whatever (though for me, it will never be another bodybuiding show). Sign up for something, pay for it, and train for it. It's a lot easier to stick with it when you have a goal and a deadline.

I'll end with the recipe for a yummy dinner I made last night. It doesn't have a name.. I just threw a bunch of stuff into a crockpot:)

- 1 cup chicken stock
- 1 small can tomato paste
- 1 can white beans
- 1 can quartered artichokes
- 1 can mushrooms (I used pieces and stems)
- 1 jar of fire roasted red peppers, sliced
- 3 large chicken breasts

Cook on low for 6-8 hours. Stir to shred chicken (it should fall apart pretty easily). Consistency should be stew-like. Serve with crusty wheat bread.

Yummy, hearty, low-fat, high-protein meal.

Looking forward to sharing this journey and encouraging others.

What's your goal?

2009-02-16T22:31:00.000-08:00

Hey ladies! I'm Andrea. I'm 30 years old and I'm super duper out of shape. I've always struggled with my weight and even during my teenage years was what most people would label as chubby or, in my husband's descriptive words, "thick." Over the years, the weight on the scale has creeped higher and higher, and I'm just not happy with the way I look or feel any longer. I want and need to change. I'm just not healthy.

I don't aspire to be stick thin. I don't think that's realistic. I would like to focus on make healthier eating choices, eating out less, and adapting my recipes to be more health conscious. I'd also like to push myself physically, focusing on toning and firming up. I'd love it if my chicken arms didn't continue to wave long after my hand stopped the action.

One major goal is to eventually run a 5K. I know what you're thinking - you can't run a 5K? No, I can't. I don't run. I leisurely walk. I may power walk if there is something on sale and someone is going to beat me to the last pair of heels on the clearance rack. I might even break into a jog if killer is behind me with a butcher knife. Other that that, I stick to walking on the treadmill and doing the elliptical.

So... what's your goal?

Let's do this!

2009-02-16T21:43:00.000-08:00

My last post was written in November, just about 3 months ago. Have I gotten in better shape (or in shape at all) since that post? Nope.

This is it. Like, really really it. For real.

Seriously.

I went to a 1 hour 15 minute cardio class today. A mix of weights, sit ups, push ups, jumping jacks...the works. It was hard, and I am sore, but it felt great. There were times I felt like I might fall over, but it felt good. A friend and I are going to another class Wednesday.

Question -- if you do something really hard, do you give your body a day to rest (if you're sore) or do you just jump right in the next day?

I am so ready to get in shape. For real.

Seriously.

I know I don't have much of a track record here, but summer is quickly approaching, and I just don't feel good about me. I do live in LA, so for all I know, it could be 80 degrees next week. I'd like to feel better about myself, and if I can get my jeans to fit, that would be nice, too. I just feel so blah. No muscle tone (something you will hear me say a lot), and I'm just not "fit". I want to be "fit".

Gwyneth Paltrow looks amazing and works out 6x a week. Not reality for most people, I know. But -- I can't expect to see results if I work out 2x a week. It's just not going to happen. And for me, well...I work from home. So I feel like I should be working out every day.

I would love for this blog to turn in to a group of great girls who post great (healthy) recipes and snack ideas, workout ideas, routines, and ways to stay motivated.

We can do this. So come on. Let's Stake It!