February 9, 2015

Helen:

400m run
21 KB Swings ( 30 lb)
12 Pull ups (assisted)

3 rounds

I didn't make it to the gym on Thursday or Friday.  Thursday morning I took my husband to town to have his kidney stone blasted out and Friday morning I wasn't "feeling it"...although I laid in bed feeling the guilt for not going!

Cool Down:
10 tricep dips
50 sit ups
100 crunches
50 squats

Pre-Workout:  PB granola bar
Breakfast - Choco Premier Protein Shake
Snack - Fiber One strawberry streusel bar
Lunch - flat bread turkey sandwich with pepper cracked turkey, mayo and mustard on flat bread
Snack - handful of handmade granola
Dinner - healthy pizza or should I say...Pizzadilla - whole grain tortilla, pizza sauce, mozzarella cheese, orange bell peppers

Idea found HERE
Dessert - (2) No Bake Energy Bites from Gimme Some Oven...seriously AMAZING!!
Water - 8 oz

Today seemed like a great day for me and food.  Yummy and healthy.  I need to have more days like this!

February 4, 2015

10 thrusters (55 lb)
30 sit ups
150 jump rope

4 rounds

February 3, 2015

150, 120, 90, 60, 30 = Jump Rope
In between each round do the following:
10 KB Swings (30 lb)
10 K2E

Cool Down:
10 tricep dips
10 push ups
20 mountain climbers
75 sit ups
120 crunches
75 sec. plank
50 squats

Pre-Workout:  PB granola bar
Breakfast - Choco Premier Protein Shake
Snack - 
Lunch - 
Snack -
Dinner - 
Water - 3 c

February 2, 2015

10 power cleans (55 lb)
10 pull ups (band assisted)
300 m run

4 rounds

Cool Down:
10 tricep dips
18 mountain climbers
50ish sit ups (I actually got distracted and lost count)
120 crunches

Pre-Workout:  1/2 banana
Breakfast - flatbread toast with cinnamon & sugar cream cheese
Snack - fruit snacks
Lunch - flat bread turkey sandwich with mayo and babybel cheese
Snack - Del Monte Fruit Burst (strawberry) and 2 homemade dinner rolls with butter
Dinner - Shepard's Pie
Dessert - 1 mini York Peppermint patty and 1 frozen twinkie
Water - 8 c

January 30, 2015

10 Thrusters (55 lb)
20 HR Push Ups
30 sit ups
400 m run

3 rounds

Cool Down:
10 tricep dips
100 crunches
50 squats

Pre-Workout:  PB granola bar
Breakfast - Choco Premier Protein Shake
Snack - fruit snacks
Lunch - potluck at school (salad, jello salad, 3 pigs in a blanket, enchillada casserole, ham & (1) Swiss hoagie, "Southern cheesecake" which was similar to bread pudding or monkey bread )
Snack - 1 breadstick and slice of banana bread cake
Water - 7 c

January 29, 2015

20 KB Swings (30 lb)
30 sit ups
40 lunges
50 jump rope

(I realized later there should have been something for 10!  Oops! :))

Cool Down:
10 tricep dips
9 push ups
15 mountain climbers
75 sit ups
100 crunches
42 leg raises
65 sec. plank
50 squats

Pre-Workout:  PB granola bar
Breakfast - Choco Premier Protein Shake
Snack - (2) breakfast biscuits 
Lunch - flat bread pb&j and banana
Snack - cheese and crackers
Dinner - 
Water - 5 c

January 28, 2015

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 - Push Press (55 lb)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 - HR Push ups

Cool Down:
10 tricep dips
9 push ups
15 mountain climbers
75 sit ups
100 crunches
42 leg raises
65 sec. plank
50 squats

Pre-Workout:  (3) cookies - yellow Oreos
Breakfast - Choco. Premier Protein Shake
Snack - fruit snacks
Lunch - Flat bread PB&J
Dinner - LARGE salad (lettuce, bell peppers, Olive Garden dressing)
Snack - Vegetable Thins (crackers) - 2 large handfuls
Water - 7 c

January 27, 2015

25 Jump Rope
10 KB Snatch (20 lb)
50 Jump Rope
10 KB Snatch
75 Jump Rope
10 KB Snatch
100 Jump Rope

Cool Down:
10 tricep dips
9 push ups
15 mountain climbers
75 sit ups
100 crunches
42 leg raises
65 sec. plank
50 squats

Pre-Workout:  PB granola bar
Breakfast - 2 (homemade) lemon poppy seed muffins
Snack - 2 Breakfast Biscuits
Lunch - Flat bread PB&J and Pringles pretzel sticks...oh and 4 Riesens.
Snack - 5 Andes Mints and handful of cashews
Dinner - LARGE salad (lettuce, bell peppers, black beans, corn, avocado, Parmesan cheese, salsa and ranch)
Snack - Frozen Twinkie
Water - 9 c



It's funny...I feel like a hypocrite lately.  I have been doing well with my WOD's and working out my 5 days/week, yet I feel somewhat hypocritical by the way I have been eating.  I guess that goes to show you...that's life.  You will have good days and bad days but it's what you ultimately do that makes the difference.  I feel like I have been in a slump lately.  It's almost as though I have found new motivation with the WOD's ever since my workout team went from 2 (me and a friend) to 6 (me plus 5 more friends).  I have brought back some old exercise movements I haven't used or done anything with in a while.  I partly feel motivated because it is now my turn to hold the torch.  These people count on me to be there or them each day, to motivate and push them to their breaking points, and share my knowledge.  I feel lucky to know what I do about weightlifting (by no means am I saying that I am a pro at it), but I realize I know so much more about it than I did just 3 years ago.  I am honored to have such a group of friends who put their faith in me!  
My eating on the other hand...there are days where I feel point on, determined and indestructible.  The last 3 days...not so much.  I am only human, which means I can experience those MAD sugar cravings and I shouldn't let those days get me down or discouraged.  It's not even about what I look like or what size I wear...ok well maybe a little bit, but it's more about the way I feel inside.  As I sit here now, my stomach is churning, reminding me that IT hates sugar.  When I was super healthy and food aware during my 6 week challenge I honestly felt the best that I had in years!!  No upset stomach!!  I think I need these sugar cravings in my life because as I give into them, it reminds me that I don't need or want the pain and discomfort that comes with it.  It's like our health...we don't appreciate it until we are sick.  We need these reminders in life to appreciate life a little more!

AND FINALLY...

January 26, 2015

10 pull ups (band assisted)
20 lunges
300m run

4 rounds

The truth is I let this day pass without recording in my food journal.  I ate great on Saturday, but Sunday and Monday were failure days as far as diet is concerned.  This is the thought I need for those days...



Monday Measurements

Measurements:
Bicep:  9 3/4" 
Chest:  30 1/4"  (down 1 1/4")
Waist:  25 1/2" (down 3/4")
Hips:  34"  (down 3/4")
Thigh:  19 1/2"  (down 1/2")
Calf:  12 1/2"  (down 1")

January 24, 2015

Brunch - Omelette (eggs, cheese, ham, bell peppers, salsa, and avocado)
Snack - 3 mini peppermint patties
Dinner - 2 hamburger patties* with brown gravy and salad with bell peppers, avocado and Olive Garden dressing
Snack/dessert - (1) homemade sugar cookie without the frosting
Water - 8 c.

*Hamburger Patties - Mix the following ingredients together with hamburger meat.
1 egg, cracker or bread crumbs, chopped onion, sprinkle ½ tsp garlic and ¼ tsp. pepper
Patty it out and grill.

January 23, 2015

10 bench press (45 lb)
20 lunges
300 m run

3 rounds

Cool Down:
8 tricep dips
9 push ups
12 mountain climbers
70 sit ups
95 crunches
42 leg raises
60 sec. plank
100 squats

Pre-Workout:  granola bar
Breakfast - Choco. Premier Protein Shake
Lunch - flat bread PB&J 
Snack - veggie straw chips
Dinner - 
Water - 8 c.

January 22, 2015

7 burpees
7 squats
14 KB Swings (25 lbs)
14 lunges
21 sit ups
21 double unders (63 Jump Rope)

3 rounds

Cool Down:
8 tricep dips
8 push ups
12 mountain climbers
65 sit ups
85 crunches
42 leg raises
55 sec. plank
75 squats

Pre-Workout:  granola bar
Breakfast - Choco. Premier Protein Shake
Snack - 2 breakfast biscuits
Lunch - PB&J flatbread sandwich and granola bar
Dinner - 1 1/2 burritos
Water - 7 c

January 21, 2015

10 Hang Power Clean
10 K2E
100 Jump Rope

3 rounds

Cool Down:
10 tricep dips
8 push ups
15 mountain climbers
60 sit ups
75 crunches
40 leg raises
50 sec. plank
75 squats

Pre-Workout:  granola bar
Breakfast - Choco. Premier Protein Shake
Snack - 2 Breakfast Biscuits
Lunch - flat bread pb&j with granola bar
Dinner - leftover roast with potatoes and carrots
Snack - mini banana, handful of goldfish crackers, handful of veggie straws, 1 shortbread cookie
Water - 7 c.

January 20, 2015

10 HR push ups
20 KB Snatch
30 lunges
400m run

2 rounds

Cool Down:
10 tricep dips
8 push ups
15 mountain climbers
60 sit ups
75 crunches
40 leg raises
50 sec. plank
60 squats

Pre-Workout:  mini banana
Breakfast - Choco. Premier Protein Shake
Snack - wafer cookie
Lunch - Flat bread PB&J with other 1/2 of cinnamon chips, handful of choco and white choco covered pretzels
Snack - handful of choco and white choco covered pretzels
Dinner - pot roast with potatoes and carrots
Water - 8 c

January 19, 2015

Today is a holiday, but I'm glad that didn't stop us from working out this morning.  We were able to sleep in a little and go in at 6:30, which was a nice feeling!

10 pull ups
10 thrusters
10 bar over burpees
200m run

3 rounds

Cool Down:
10 tricep dips
8 push ups
15 mountain climbers
55 sit ups
65 crunches
33 leg raises
42 sec. plank
100 squats

I'm not sure what it was about today...if it was the fact that I was getting over being sick, the nature of the day or what, but today was a rough WOD for me.  The frustrating part about that is that in truth it wasn't a difficult WOD.  One that I have covered many times.  Anyway, by the end of the WOD today I felt like I was going to pass out and my lungs were burning.  I coughed for a good 30 minutes after the workout because my lungs felt burnt.  Thank goodness there's always tomorrow to try again! :)

Pre-Workout:  mini banana
Breakfast - Choco. Premier Protein Shake
Snack - 2 handfuls of choco covered pretzels
Lunch - corn with handful of Veggie Straws
Snack - Homemade Granola (from Like Mother Like Daughter)
Dinner - 
Water - 5 c

*Simple Granola

1/2 cup brown sugar
1/2 cup honey
1/4 cup canola oil
4 cups old fashioned oats
1/2 tsp cinnamon
1/4 tsp salt

1. Preheat oven to 250 degrees.
2. Combine brown sugar, honey and canola oil in a small sauce pan over medium heat.
3. Cook, stirring often until sugar is dissolved.
4. Pour brown sugar mixture over oats and add cinnamon and salt. Stir until oats are evenly coated.
5. Spread granola mixture over a cookie sheet (sprayed with pam) and press mixture down.
6. Place in oven and bake for 1 hour, stirring every 15-20 minutes.
7. Remove from oven and allow to cool completely before breaking apart and into pieces.
8. Store in a ziplock bag or other air tight container.

Measurements:
Bicep:  9 3/4" 
Chest:  30 3/4"  (down 3/4")
Waist:  25 3/4" (down 1/4")
Hips:  34"  (down 3/4")
Thigh:  19 1/2"  (down 1/2")
Calf:  12 1/2"  (down 3/4")