Yes, I Care About You

“I’ll have an order of hot wings, spicy please and a Coors Light.”

At 25 years old, this was my standard eat after aerobic class. With my workout partner sitting across the table from me, we laughed ridiculously about class, our uncoordinated moves and how fine the instructor was.

We were young, slim and trim, and as far as we were concerned, we were going to stay that way forever.  Lol! When you’re young, you think that way– at least I did.  🙂

Recently I saw a video of “The Stanky Leg Workout” and I laughed so hard. These people are having a blast dancing to a choreographed aerobic workout. The class is getting their cardio in, as well as,  getting their heart-rate up.  🙂

For some reason, the video reminded me of the early 90’s when me and my girl worked out then feasted on the hot wings and beer.

I wondered what the participants in the class ate after their Stanky Leg Workout. I wondered if it mattered to them or if they understood how relevant their post workout meal is to the hard work they put in during class.

After all, when I was 25, I didn’t give a hoot about post workout nutrition. It didn’t matter. I was lean; could not gain weight, did not have any fitness goals, so what I ate did not matter. We worked out because it was fun. Both of us were married and with kids. We enjoyed the hour of “me time” away from work and family.  If this is the case with you; that’s cool–enjoy every minute!  If you workout for additional reasons, this post is for you. 🙂

What are your fitness goals?

lexawrites.com

Fitness goals motivate your behavior.  Fitness goals dictate what you do before, during and after your workout.  Your goals move you to live a certain lifestyle.

lexawrites.com

I am not an expert, a certified nutritionist, a certified personal trainer, or any other fitness pro (yet); however, for over 20 years, I have lived a healthy lifestyle and continue to educate myself in the world of fitness and nutrition.  It just keeps getting better.

I care about myself and…

I care about you!  I don’t have to know you to care about you.

Everyday I see the results of unhealthy lifestyles. I see it in children, parents, and in my family. I have lost family members to cancer, diabetics, and morbid obesity. It’s not pretty.

When I see an obese child, it makes me sad; and I want to cry. I know they’re getting teased in school and, if nothing changes for them (or their parents), they will experience a lifetime of unhappiness– failing to reach their full potential in life– unless a positive change occurs.

By the way, I AM NOT saying that a person cannot be heavy or large and be in shape and live happily. I’m talking about lifestyles that lead to major healthy issues such as, high blood pressure, heart disease, diabetes, strokes, and more.

I want to take the obese child and the parent by the hand and tell them there is a better way. In reality tho, I’d get cussed out, so I stay in my lane.

I receive daily emails, texts, private FB messages, and phone calls from people asking me for help; this inquiries compelled me to write this post.  My advice to you is to sit and decide what your goals are and to write them down.

Don’t generalize: “I want to lose 20 pounds.”  Instead be specific:

To reduce my blood pressure to ______ and to reduce or get off my medication, I want to lose 20 pounds.

Start a food journal.  For three or four days, write down the following:

  1. What you ate/drank
  2. How much ate (estimate don’t measure)
  3. When you eat (time of day)
  4. Why you’re eating (breakfast, lunch, boredom, at a party, etc…)
  5. How you felt after you ate

This may seem time-consuming and cumbersome; however, to get the results, you MUST do the work… inside the gym and outside. There are no quick fixes.

If you don’t understand what you do or why you do it, you cannot make progress.

So what should you do after any workout?

Eat within the hour. If you are not going home immediately after your workout, pack your meal and take it with you to your workout. Eat it in the locker room, in the car, or on the bus, just eat.  After a workout, your body is in recovery and needs fuel to recover.

If you’re into bodybuilding, pre and post meal workouts are more complicated.  This post is more generalized for the average person.. if there’s such a thing.

Eat what?  This will vary greatly depending on your fitness goals.

Generally speaking, avoid:

  • fast food
  • fried foods
  • processed food (such as lunch meat)
  • sugary drinks/soda (including diet sodas)
  • packaged foods
  • frozen foods (unless you froze natural food yourself)
  • can foods

Try eating:

  • green/leafy food (spinach, broccoli, kale, collards, brussels sprouts, asparagus, etc..)
  • lean meat (skinless, boneless chicken, turkey, beef, etc…)
  • fish
  • beans (sometimes I use organic canned beans but I always rinse them well)
  • water
  • brown rice or pasta
  • yams/sweet potatoes
  • whole wheat vs. white
  • yogurt (plain with fresh fruit)

This lists above are general.  Again, depending on your health and fitness goals, your diet will vary.

Before starting any fitness regimen or nutrition plan, you should ALWAYS discuss it with your doctor.

Likewise, if you are being treated by your doctor for any condition, discuss and develop a plan with your doctor.  Safety and overall wellness should always be your first priority.

I hope this helps. 🙂

Thanks for stopping by and have a fabulous day!


Go Hard

WEDNESDAY 7.2.14
SWOD: 10 min to work up to 90% clean and jerk
4 min amrap at 75% clean and jerk

WOD: 20 min amrap (As many reps as possible)
min 1 – calorie row
min 2 – burpees

Forget the SWOD. This WOD was the longest 20 minutes in my life!!!!

Rarely during a WOD do I look at the clock, but today I snuck a peek.

Through the sweat burning the mess out of my eyes, I could barely see the time.

I started out so strong, but by the end, I felt like a helpless and weak fish laying on a boat deck, who fought a hard battle and lost! Lol!! For real!!

When I finished, I stood hunched over in front of the huge orange floor fan, palms resting on my thighs, while laughing and reminding myself why I love the torture.

We counted burpees and rowed for calories then combined the total score.

Burpees:  109
Calories:  108

Total:  217

Don’t be deceived by the number. We worked our butts off today. I wore the right shirt.

shirt

Seriously, you either love CrossFit or you hate it.

The key to a steady fitness routine is to try different regimes (yoga, boot camp type class, spinning, CrossFit, weight training, walking, biking, or something else). Pick two or three that you enjoy and mix it up weekly. Most importantly, HAVE FUN!!

Happy 4th of July and enjoy the weekend!


Under Construction

Four weeks from the upcoming Saturday, I will be strutting my stuff on stage and flexing my deltoids, trapezes, triceps, rhomboids, biceps, and more.  And so the real countdown has begun.

musclemap

It is hard to fathom, that only six months ago I decided to compete. For nearly six months, my focus has been eating clean, getting adequate rest, sculpting and constructing my physic through creative and consistent weight training, and an unwavering dedication to training.

Going into the stretch, besides my “regular” workout regime, 30 minutes of cardio, is a part of the mix.

No two-body types are the same, which makes it a tricky, scientific, and methodical process. Who knew? I certainly didn’t! What works for one body may not work for another body. Thankfully my friend is guiding me through this process. Honestly I’d be lost without her. Thank you AR!

Slowly my caloric intake has reduced, but nothing crazy. Amazingly, the combo of 30 minutes of cardio and slightly cutting calories is resulting in slow weight loss.

Monday is weigh-in day. Here are the earlier numbers:

March 31st – 147 lb..

April 7th – 145.2 lb..

√ April 14th – 142.9 lb..

I am astonished by the quick decline! Why? Because I haven’t done anything extreme, like run 10 miles or eat less than 2000 calories on any given day. The other surprise in all of this is the redistribution of weight. Typically 147 is a big number for me, yet my clothes are fitting me differently.

Last night I was able to pull my size 8, normally fitted jeans, off without unzipping or unbuttoning them! Hubby and I laughed hysterically about that. Pretty much all of my clothes, including my undies are falling off of me.

At the end of most days, the frequency and intensity of training, working, and trying to take care of the house, leaves me feeling exhausted. As soon as my head hits the pillow, I’m out… like a light…into a deep sleep. Some nights though when I attempt to roll over, especially the days that I worked shoulders and arms, the soreness of my muscles wake me. Oh Boy!  Ouch! But I manage to fall back into my deep sleep.

To get a little R & R and “mommy-daddy time,” a few days ago, hubby and I took a break from both our schedules.

We didn’t travel far from home, but it felt like we hopped on a plane and flew south. Overnight temps on Tuesday in South Jersey plummeted some 30 degrees to a low of 34!

We rose to frost and a dusting of snow! But once I nestled into the 85 degree tropical like home for the day, the reminder of winter was a distant memory.

Relaxing and cooling it with hubby in a warm, sunny, and tropical like retreat.  Nice!

Relaxing and cooling it with hubby in a warm, sunny, and tropical like retreat. Nice! I know, my hair looked a hot mess, but my hair wasn’t the priority.

 

getaway2

 

Did I have a meal cheat? That’s a negative!!   Absolutely not! I ate clean and I ate well. I was permitted a little fire water, so I opted for (one drink) a little Vodka with a splash of cranberry juice.

I let the bartender get carried away with the Grey Goose, but when he poured the juice (which is loaded with sugar), I hovered over him like I had a weapon. I’m sure he thought, woman, why bother! After my first sip, I thought the same. Ha! Ha!

The following day I went to CrossFit. Fran! Fran! Fran! She kicked my butt!

The WOD:  Fran x’s Duet

21-15-9

Thrusters (95/65) (75/45)

Pull-ups

Rest 2 min
 & repeat

My trainer reminds me not to over do it when I go to crossFit.

No injuries!

With that in mind, I completed the thrusters with 55 pounds; believe me, that was enough.

For the sake of time, when I did the pull ups, I rotated bands between the thin blue and green bands. Yes, I was challenged but enjoyed every minute of it. My completed WOD time: 18:09

After yesterdays back workout, my trainer reminded again to continue to switch things up. Instead of using the CYBEX Arc Trainer, which I used yesterday, I did something different that was an extremely intense cardio workout, that consisted of 20 minutes of 5 rounds of:

2 minutes – Jacob ladder (JL)

2 minutes – Running at a 6 on the treadmill

I didn’t really rest in between, I just focused on my music, tried not to think about the fire in my hamstrings and quads, and keeping JL between 85-95! Whew!! Twas a lot but fun!! Lol!!

Today was leg day.  Within the first 20 minutes, I did at least six different sets on the Smith Machine.  Mr. Smith as I like to call it, gave me an intense workout.  Lots of squats were incorporated in today’s workout, as well as, (at the end of the workout) some cool plyometric exercises–they used every ounce of my remaining energy.

I realize that today is Easter Sunday; however, we’ve opted for a quiet day.  For most of the week, hubby has been working on replacing the balusters on the steps, pulling up carpet, and adding hard wood flooring on the steps and hallway. I’m so lucky, hubby is great with his hands. His skills are all self taught and he is outstanding at what he does. Nope!  In case you’re wondering, he’s retired from his second gig as carpenter.  Lol!

 

Today, after my workout of course, we decided to chill and watch The Bible on the History Channel.  My feet are propped up and that’s exactly where the need to be.  Rest is crucial to muscle recovery.  Tomorrow we revisit shoulders; my body is still under construction.

Happy Easter and Happy Sunday!


Challenging False Limitations

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”
John F. Kennedy

Friday’s WOD

Row 1000 m

21 – 15 – 9 – 21

Wall Ball (20/14)

Pull ups

KBS (Kettle Bell Swings)  ( L1-53/35, L2-35/25, L3-25/20)

100 Abmat wallball situps (20/14)

A week has passed since my last CrossFit class. I feel like the longer I am away from CF, the harder (or longer) it takes me to complete the WOD. This feels odd because it’s not like I am not working out.  I am in the gym (not the box) lifting at least three days per week and I try to get in at least one CF class.  As competition day grows closer, I will have to step away from CF, but I will return immediately after, just as I will with my distance running.

Laying off the cardio is having a surprisingly negative affect on my cardio performance.   My strength is surging so I am lifting heavier weight, but rowing the 1000 meters got me a little more winded than usual.  I didn’t like the winded feeling (so soon) and I am certainly not use to it. I want my cardio back!!!  Lol!!

While I am disappointed with the feeling of my loss of endurance, I am very much focused on Project FitCom14.  Weight lifting has never been my “thing,” but I love the changes I see in my body.  My friend/coach who is helping me prepare for the competition is tough and disciplined.  She is no no joke and continues to push me pass, what I (falsely) believe to be my limit!  Each week that pass, I learn a little more about myself. This is awesome!

Limitations?  What are they?  We falsely set them for ourselves-then we become underachievers.

On post work out day, If my muscles are not sore in the right place, it’s on and poppin with a new set of exercises when we return to that body part.  ‘m almost afraid to tell her when I’m not sore.  She goes into “bitch mode” the next session.  Lol!  Of course, I always tell her the truth.

“When you cheat, you only cheat yourself!”

Left: October 2013 Right:  January 2014

Left: October 2013  – Right: January 2014    Progress!

Have a fabulous weekend!   Much love to you all!


What Makes A Day Great?

Visit:  24.media.tumblr.com

Visit: 24.media.tumblr.com

Warm Up: 

Each Athlete Takes A Turn To Run 100M While Other Athletes Pass A Med Ball While Sitting In A Circle At Bottom Of Squat Position

Mobility:  6 MINS

SWOD: 

        4 MINS:  Every 30 Secs Do 5 Reps @ 75% Of 1RM of Back Squat

WOD:   

40 – 30 – 20

1 ARM DB/KB Thrusters
(1/2) L   (1/2) R   (35/25)

Run 400M

DU’s or Jump Tucks

*20 Min Cap

I enjoyed the warm up today.  It was cool, interactive, broke up the routine, but very effective.

We’ve been doing a lot of jump tucks lately.  Well actually, the “we” is those of us who haven’t mastered the double-under’s.  None chooses tucks over double-under’s.  I’m just saying.

My Jump tucks are improving, but they’re still difficult to do and I so want to do the double-under’s instead.  I won’t give up.  I don’t give up.  I just keep trying.

Self declared bag lady.  I'm just walking in the house since 7 a.m. and after work and CrossFit.

Self declared bag woman.  I’m just walking in the house since 7 a.m. and after work and CrossFit.

bag lady

Hubby took these pictures as I walked in the door today.  Yup.  Still smiling after a long day.  Why?  Because I got my workout on.  Yay!!

Every night I make lunch for the following day.  Lunch typically includes  chicken, turkey, plain yams, broccolini, a salad, a Gala apple, unsalted almonds, unsalted cashews, a banana, or other healthy left overs from the previous nights dinner. I also take water to work and my morning cup of java.

Every night I pack my workout clothes.  I know that once I get home, distractions will mostly likely stop me from attending CrossFit, so I plan ahead and go directly from work.

After this picture, I showered, wolfed down dinner and headed to Medium’s football practice til 8 p.m.

All is great and life is good!  Work with what you got!

TTYL!


This One Was Hell!

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Warm Up/Mobility (16 Min Cap)

2 Rds: Run 200 M + 20 Rockers + 20 Supermans + 20 Sec. Shoulder Hold w/PVC

2 Rds: 20 KB Snatch + Lunge (10L/10R) + 40 Sec. Hold

2 Rds: 20 Sit ups + 20 Wallballs (10/14) + 20 Sec. Hold Squat Therapy w/Med Ball

SWOD:

3 Rds: 30 Secs on 30 Secs of Rest Of

Strict HSPU or Incline /L Seat Push Ups

3 Rds:

30 Secs on 30 Secs of Rest Of:

Kipping HSPU 1 Min Rest/Transition

2 Rds: AMRAP Strict T2B or windshield Wipers

WOD: AMRAP: 20 Min AMRAP

10 Burpee Wall Ball (14/20)  Over Pull Up Bar + 50 Du’s or Jump Tucks + run 600 M

20 Burpee Wall ball (14/20)  Over Pull Up Bar + 40 DU’s or Jump Tucks + run 400 M

30 Burpee Wall ball (14/20) Over Pull Up Bar  + 30 DU’s or Jump Tucks + run 200 M

40 Burpee Wall ball (14/20) Over Pull Up Bar +  20  DU’s or Jump Tucks + run 100 M

Buyout: 40 V-Ups W/Weight (14/20)

I’ll be straight up with you.

This workout was pure hell and kicked my butt!

Did I finish?  Nope!  I ran out of time on #27 of the 30 burpee wall balls.   I felt like I did them all.    LOL!  The jump tucks did me in.  LOL!  Some WODS you enjoy.  While others you hope to NEVER see again.  This WOD I can live without ever seeing or doing again.

Though the WOD was tough, just like any other day, when I glanced around the room and witness everyone pushing beyond their limits, the culmination of energy is inspiring.  I have to keep pushing.  Giving up is not an option.

Seriously, it’s late and I gotta stretch out…

TTYL