thursday, september 17

I really want to start keeping track of this again...I kinda fell out of the groove, even though I have still been working out. I have shin splints, which really, really sucks. I tried to work through it, and the got worse. I've been icing daily and work, and taking days off here and there. But I just really need a break, so I'm going to try biking instead of running for now.

Workout today:
On Bike
Warm up
3 min push
1 min base
2 min push
1 min base
2.5 min push
45s all out
45s recovery
45s all out
45s recovery
2 min push
30s all out
30s recovery
30s all out
30s recovery
2 min push
30s all out
30s recovery
30s all out
30s recovery

Floor
8 dumbbell thrust press, 25lb
8 each side R leg crosssed sit up, elebows tap knees, switch
(x3)
45s squat jack
45s squat hold
45s squat jack

8 dead lift
16 plank, lift R leg, lift L leg straight up
(x3)
30s squat jack
30s squat hold
30s squat jack

8 TRX squat lift up extension
16 elbow plank, hips to floor each side
30s squat jack
30s squat hold
30s squat jack

wednesday

Workout today:
Treadmill
2 min warm up
1 min push
1 min base
2 min push
1 min base
3 min push
1 min base
2 min push at 4% incline
90s base
2 min base at 6% incline
90s base
30s all out at 10% incline
1 min recovery
2.5 min push
1 min base
2 min push
1 min base

Floor
600m row
(x1)
21 arm curl (7 bottom half, 7 top half, 7 full)
12 tricpe extension
12 alternating staright arm forward and sides
(x3)

6, 8, 6, 8, 6 reps
Kneeling concentration curl
Diamond push up
Power squat + jump

150m row sprint
20 medicine ball jacks
(x3)

Party on!

tuesday

Workout today:

Run to row
4 mile run
400m row
2 mile run
200m row

12 jump lunges
10 kettle swing with 25lb
8 3squat, 3 push up
(x3ish)

20s on 10s off
Side plank crunch
(x 6)

3 mile run
300 m row
1 mile run
100m row

12 jumping jack with medicine ball
24 standing toe touch medicine ball
12 soldier plank
(x 3ish)

20s on 10s off
V up with medicine ball

Wednesday

Today's Workout
Treadmille:
1 min base
2 min push
1 min base
3 min push
1 min base
90s push
1 min base
1 min push
1 min all out
1 min recovery
3 min push
1 min base
2 min push
1 min base
90s push
1 min base
1 min all out

Floor

12 squat and press, dumbbells by shoulders
12 tricep extension, 15lb
16 lunge hops
(x 3-4)

12 hammer curls, 15lbers
8 one leg dead lift, 15lbers
8 one arm dumbbell side bend
20 mountain climbers
(x 3-4)

10 in and out hands on cart
10 in and out feet on cart
10 v ups feet on cart
10 side in and out on cart
(x3)

Party on!

friday!

Workout today was pretty good:

Treadmill
2 min push
1 min base
2 min push
1 min base
1 min push at 4% incline
1 min push at 6% incline
1 min push at 8% incline
1 min base
30s all out at 10% incline
1 min recovery
1 min all out
1 min recovery

Floor
14, 12, 10, 8
Lunge each side, one arm press with alternating arms
Bicep curl
Tricep kick back
Bosu side hops
Tricpe extensions
Band bicep curls
Band upright row

Treadmill
6 min run

Floor
6 min row

Party on!

wednesday

Another great workout:

Treadmill
3 min push
1 min base
3 min push
1 min base
2 min push
1 min base
2 min push at 3% incline
1 min base
2 min push at 5% incline
1 min base
1 min push at 5% incline
1 min base
1 min push at 6% incline
1 min base
1 min push at 7% incline
1 min all out at 7% incline
Recover

Floor
8 dumbbell high pull, 20lbers
8 standing fly 15lbers
8 burpees
(x3)

8 TRX pull up, body verticle to floor
16 TRX alligator pull
200m sprint row
(x3)

8 TRX standing fallout
8 TRX press
8 push up with little jump
(x3)

Party on!

tuesday

Workout today was a great one:
3 min push
1 min base
3 min push
1 min base
3 min push
90s base
1 min push
1 min all out
90s recovery
1 min push
1 min all out
90s recovery
2 min push
1 min base
1 min all out
recovery

Floor
14, 12, 10, 8 reps
Triangle push ups on bench
Tricep dips on bench
(x3)

12 incline press
10 decline push ups, feet on bench
20 soldier planks
(x3)

20 bosu flutter kicks
20 side sit ups on bosu
(x4)

Party on!

a whole big fail

Not in the mood today, not doing great with choices...but had a great workout!

Treadmill
2 min warm up
3 min push
1 min base
2 min push
1 min base
1 min push
1 min base
90s push
1 min base
2 min push
1 min base
1 min push
1 min base
1 min all out
1 min recovery
1 min all out
1 min recovery
1 min all out
1 min recovery

Floor
8 squat, curl, press 20lbs (2 heavy so did less)
10 snatches, 25lb
10 tricep extension, 20lb dumbbell
(x3)

10 one leg dead lift
10 dumbbell side bend, 25lb
10 shoulder V push up
10 180 degree squat hop
(x3)

abs
20 in and out
20 double crunches
20 ankle touches
12 each side windshield wiper
(x2)

Party on!

10/60

I'm not doing great on this. But I think I have to expect this, since this weekend I'm going to a cabin and I'm not sure if and when I should say no to the food they make me...I feel like I'm constantly on this roller coaster of, I should try harder, and then I remember that this shouldn't be that important so I think why not just eat everything I want. And then I remember that it makes me happy when I'm in the groove. Like really really happy. And I see all these posts on instagram that are so inspiring and obsessive, and then I miss being obsessed and inspired. But then I eat the same meal for the 4th time, and it makes me a little quesy, and I just want something easy that tastes like sugar and fat. And it's so hard but I remember it being so easy and WTF.

And then I think, is this important? I don't have cancer, what's really important (watching so many episodes of the show parenthood has really taken an emotional toll...).

But then I think yeah but what if diet is contributing to cancer.

And it's this hamster wheel of thoughts that seem so dumb when they are out of context of my brain.

Well enough of that rant!

Workout today:
Treadmill
Warm up
2 min push
1 min base
2 min push
1 min base
90s push
30s all out
1 min recovery
2 min push
1 min base
2.5 min push
1 min base
2 min push
1 min all out
30s push
30s base
30s push
30s base
30s push
30s base
30s push
30s base

Floor
Row warm up
8 incline press, 20lb, was easy so did 12 reps
8 incline fly, 15lb
8 feet elevated push up
250m row
(x3)

10 TRX squat and stand up
10 TRX press
8 feet elevated solider planks
8 power jumps
(x3)

150m row
10 squat and press with medicine ball
20 power jacks with medicine ball
(x3)

Party on!

9/60

 

Last night I was packing Dove chocolates in little piles as party favor gifts. The numbers were off. So I HAD to eat two. These are the moments I wish I was stronger in. Why did I have to do that? Either way it was delicious. I'm bummed at myself. And what's worse is that I've been thinking about how good they were ALL day long. Uffta. This is a mini battle that's for sure. But the scramble I made last night was delicious, and delicious today, and it will be delicious tonight!

 

Workout today:

Run to row

.2 miles at 2% incline

200m row

.4 miles at 4% incline

400m row

.6 miles at 6% incline

4 min base at 8% incline, declining 2 each minute

 

Floor

10, 8, 6 reps

One leg lunge with bosu ball, 20 lb

Squats with dumbbells touching by chin

Press with dumbbells, then down to sit up on bosu (heavy weights for this...)

 

10 TRX one leg squat

20 TRX feet in loop and pull knees in

20 plank hip drops

 

8 Dead lift 20lb dumbbells

8 side lunge with dumbbells up by shoulders (weights were too heavy for this, but i got through it)

 

 

5/60

What a successful day! I started the day ready to get lunch at the caf, which is a huge treat in itself since I bring meatballs and an apple salad literally every day. So I naturally said no when coworkers were gong to Culvers. And then I thought to myself, do I want the way I'm eating to hold me back when I have control over it? Of course I want eating to be a priority...but have I googled options at Culvers yet? So I did. And I saw lots of comments form people about how nice Culvers people are when you ask for no bun and extra lettuce. And I found out that they don't use soy on the french fries. And I remembered that it would be easy to not get ice cream, because the bummed out part of that only lasts a couple of minutes. SO I WENT! And it was wonderful:) I got a butterburger on a bed of lettuce with extra pickles and some fries. Of course fries aren't completely Whole30, but I'm making modified decisions this round, so I decided it would be OK for me.

The workout today wasn't super great, but the trainer is new, so that's bound to happen sometimes! I still was sweatin'!

Workout today:
Treadmill
3 min push
1 min base
2 min push
1 min base
1 min push
1 min all out
1 min recovery
2 min push
1 min base

Floor
8, 9 ,10, 11 reps
Standing press with 20lb
Dead lift with dumbbells
TRX wide arm
TRX one arm pull up
Sumo Squat

Treadmill
12 min run, pretty much just did base or higher

Floor
12 one arm press, lean on knee
12 stand on bosu ball and pull on rubberband thing
12 TRX back to wall, one leg bent, power forward jump things.

Party on!

day 4/60

Holy wow, I had a tired spell this AM like no other. You know the feeling where you literally can't stay awake? Like driving when you have to pull over because you will fall asleep without control. That kept happening at work today, and I have no idea why!

The past few days I was at a training for work, and it was trying on my food intake! Breakfast was provided each morning with lines of donuts and pastries...I ate too much fruit, but at least I didn't eat anything else! Lunch was tough to deny, and it was hard not to want to snack. The training was sitting in a room for two 8 hour days, so snacking was very tempting. But I did pretty well!

I also wasn't able to workout for two days since the training was across town, which was a huge bummer. I missed it a lot. Last night I went to Yoga Sculpt to make up for it. It was SO tough. The room is so freaking hot, and the yoga cardio kicked my butt. Even though I'm pretty in shape, it's hard to do that strenuous work in humidity.

Tonight we had NomNompaleos Mcmuffins. And it was freaking fantastic. The breakfast sausage recipe that goes along with this is SO good!!! I could eat a bunch of them. !!!

Workout today:
Treadmill
2 min push
1 min base
2 min push
1 min base
90s push
1 min all out
1 min recovery
1 min all out
1 min recovery

Floor
12 close arm push, then fly
12 push ups on bench, hand up in the air, alternate sides
12 mountain climbers feet on bench

Treadmill 2
2 min push at 3% incline
1 min base
2 min push at 3% incline
1 min base
90s push at 3% incline
1 min all out
1 min recovery
1 min all out
1 min recovery

Floor
12 laying one arm press, 20lb
12 feet on bench, push up, v up, alternate
6 burpee + push up

Party on!

day 1/60

I fell off the train. I fell off the train hard and fast. I finished a whole45, and felt like I could last forever. Then I went on vacation and ate the whole state of California. And then I found more excuses for letting loose for another week. And now I'm back to where I started. Ridiculous cravings. Impulses. I don't have one treat, I have seven. It's ridiculous. So here it is. My next attempt. Since it's summer, I'm playing around with my own plan a bit. I know it's frowned upon in the Whole30 world, but I'm going to try it. We're all different after all! I haven't done a diet that has a cheat day really before, so it's a new game. I guess my hope is that I'm well equipped with knowledge and experience now to morph the plan into something that works for me? But who knows. I'm humble enough to admit to defeat if this goes wrong.

 

But here it is!

 

60 days of Whole30, with designated "cheat days" that are pre-selected (it is wedding season after all!). On the "cheat days", I can only have 1 meal that is totally not Whole30 and alcohol at my discretion.  Alcohol is the least of my worries, so if I want to have a couple drinks on that day I'm not worried, it's not a trigger for me or anything. But no other drinks! No soda, lattes, etc. But no sugary treats at all (except my birthday). I'm nervous about this one. But I really think I can do it. And then the whole day I can be lenient on oils, butter, dressing etc. Basically I can eat out, etc without being worried about what it's cooked with.

So to simplify, cheat days:

1 cheat meal
No strict oils, dressing, sauces rules
Alcohol OK
No sugary treats

The dates are:
Saturday, June 13th - Wedding
Saturday, June 27th - Concert
Thursday, July 2nd - Birthday! (donuts allowed this day)
1 day between July 10th-12th - Portland trip (not sure which day yet)
Saturday, July 25th - Wedding
Sunday, August 2nd - Wedding

Yahoo! My meal prep is done for the week. Made a batch of meatballs and curry. I bought frozen cauliflower to make caulirice. And I also tried out buying frozen chopped onions to use in recipes! Which I'm super excited about, since I cry so much when I cut onions. And I never chop them fine enough because I'm crying so hard I can't see and don't want to chop my finger off.

Also, I got new shows :D

Workout today:
Treadmill
Warm up
2 min push
1 min base
2 min push at 3% incline
2 min base
2 min base at 5% incline
30s all out at 9% incline
1 min recovery
90s push
1 min base
90s base at 6% incline
1 min base
90s push
30s all out
1 min recovery
2 min push
1 min base
1 min all out
1 min recovery

Floor
10, 8, 6, 8, 10 reps of each
Arnold press
Triangle push up
TRX knuckles in pull up

10 down grip curls
10 overhead tricep extension
150m row sprint

20 sit ups with 20lb weight
20 russian twists with 20lb weight
20 ankle squirms
20 mountain climbers

Party on!
 

day 44 round 2

I feel super great today. But really snacky. I weighed myself, and weigh almost exactly what I weighed on day 30. Which is interesting to me. It's crazy to think I've still eaten so clean, and haven't lost any weight in 2 weeks. But I also have eaten a lot of fruit and snacks. Whole30 or not, that can get ya.

Workout today:
Treadmill
2 min base
2 min push
1 min base
90s push at 4% incline
1 min base
1 min push at 6% incline
1 in base
1 min push at 8% incline
1 min all out at 8% incline
1 min recovery

Floor
12 squatting, low row with dumbbell
12 TRX pull up, palms down
20 plank soldiers
(x3)

12 squatting shoulder flys
12 sumo squat + pull dumbbells up to shoulder
10 side plank, arm through bottom, then up straigh to sky
(x2)

Treadmill
1 min base
1 min base at 4% incline
1 min base at 6% incline
1 min base at 8% incline
1 min base at 10% incline
 1 min base
30s all out at 12% incline

Floor
200m row
20 alternating supermans
200m row
16 alternating supermans
200m row
10 alternating supermans
200m row
8 alternating supermans
200m row

Party on!

day 39 round 2

Coffee cake at work was pretty tempting today, but not bad!

Workout today:
Treadmill
Warm up
2 min push
1 min base
2 min push
1 min all out
1 min recovery
2.5 min push
1 min base

Floor
8 bosu ball burpee + push up
10 squat holding bosu above head
12 one hand on bosu, one on floor, push up, switch arms
20 mountain climbers on bosu
800m row, 400m row, 200m row
(x3ish)

6 each leg, TRX one leg squat, leg straight in front
10 TRX press
10 TRX curl
(x4ish)

12 in and out abs on bosu
24 scissors on bosu
24 bicyle on bosu
(x4ish)

Party on!

day 38 round 2

Today I'm struggling with the overwhelming feeling that I want to be part of a community. One that supports and strengthens by desire for fitness and paleo diet. I always have these strong urges to find community base in passions like this (photo, video etc), but it's so hard to actually break out and do it. I just feel like it would be a really wonderful thing. Crossfit seems like the perfect thing, but I just really wasn't sold on it. And I do love OTF. So hopefully I can find other means to make fitfriends!

Whole45 is easy peasy at this point. Dinner last night for J's birthday wasn't an issue or anything. Sometimes I have this feeling like, what's the point? I get tired of people thinking it's just for weightloss. But as my body gets trimmer, then I start to have the feeling, crap, is this about weightloss? Mixed feelings for sure. But no matter what, my focus is filling my body with whole awesome foods that do it SO much good, and so little negative.

Workout today:
Treadmill
Warm up
2 min push
1 min base
2 min push
1 min base
90s push
1 min all out
1 min base
1 min push
1 min all out
1 min base
30s base at 10% incline
30s base at 9% incline
30s base at 8% incline
30s base at 7% incline
30s base at 6% incline
30s base at 5% incline
30s base at 4% incline
30s base at 3% incline
30s base at 2% incline
30s base at 1% incline
30s all out
30s recovery

Floor
10 dumbbell fly
10 planking press 15lb dumbbell + push up
15 25lb laying overhead dumbbell tricep extension
250m row

10 TRX squatting presses
10 TRX pull + curl
10 TRX back extensions
10 high jumps

Rower
30s spring
30s rest
(x5)

Party on!

day 37 round 2

I didn't blog yesterday, and I didn't like it. So I'm not sure why, but I'm going to keep this up.

Eating is so easy now. So fun! And I don't have cravings. Like at all, WTF! Unless something is mentioned, or in my face, I think, oh that looks good. But it doesn't even matter. I had the thought yesterday, how great it would have been to be raised without crap. How weird it is that anything was even introduced to us. How beautiful it would be if we all just ate veggies and fruit and meat all the time. I'm sorry, but food isn't love. People are love. Love is love. I think it's all so messed up, and I don't think it will ever go back. But anywho! On a positive note, I feel wonderful. And as always, just wish I had more time to cook!

Gosh I sound crazy.

J had a park bday party over the weekend, with lots of good food. But it was pretty easy. As long as I'm prepared that is, I had my applegate turkey, veggies and grapes. I ate all dem grapes.

Workout today:
Treadmill
Warm up
1 min base
90s push
1 min all out
1 min recovery
2 min push
1 min all out
1 min recover
1 min all out

Floor:
6, 8, 10, 12
Laying close-grip press
Burpees with push up
Push up with feet on bench

Treadmill
Same thing as above

Floor
10 laying flies
10 plank jacks
10 side plank hip lifts, L
10 side plank hip lifts, R
100 sprint row

Abs
20s bycicle, 10s rest
(x8)

Party on!

DAY 30! round 2!

Yay! Day 30! Feeling excited. But normal. How cool is that? I know that it's an accomplishment, because I remember all the times it was hard to say no to things.

Something I've been thinking about as this comes to a close. I have somehow snuck in the thought that this is about getting trim, and allowing my big picture accomplishment to be clouded by my body accomplishments. Reminder to Samara; it's SO much bigger than that! Remember that you're body feels better when it's not bloated from inflammatory foods. Remember that you're sleeping better. Remember that it's not hard. Remember that there are alternatives to everything. Remember how amazing meal prep feels. Remember how good fruit tastes. Remember that cancer feeds on sugar. That there is a big one. I just hate sugar. Hate hate hate it. I really want to keep up with the no sugar thing.

But here we go! I'm not done. I am commited to a Whole45. The biggest reason I wasn't going to continue on was J. I really wanted to be able to share experiences with him, like his birthday, through food. But he has said some really sweet things about it lately, so I'm going to keep going! We both know that he supports me, we may have to talk through things, but in the long run, he will love me through it:)

We were so excited to go to our favorite Mexican place for Cinco De Mayo, but the line was so long. We should have known better. So we went next door to aplace with no line. We should have known better with that too. The meat was so gross. Everything was gross. Oh well! Lesson learned ;)

Results coming tomorrow!

Food today:
Breakfast: 3 hardboiled eggs + cinnamon, coffee
Lunch: my work whole30 friend brought us shepherds pie for a surprise last lunch! it was so amazing, also pie guts
Dinner: gross carnitas from a restaurant on central, with my tortillas, pico and olives, plantain chips

Workout today:
Treadmill
Warm up
3 min push
1 min base
2 min push
1 min base
1 min push
1 min all out
1 min recovery
2 min push at 4% incline
1 min base
2 min push at 6% incline
1 min base
30s push at 10% incline
30s all out at 10% incline
1 min recovery
1 min push
1 min base
1 min all out
1 min recovery
30s push
30s all out
Recovery

Floor
Row warm up

12 each leg, TRX one leg squat, leg back floating
24 plank each side hip dip
24 feet on roller, legs in to each side
(x4)

12 squat + straight arm side extension 12.5lbs (still a little too heavy)
8 triceps extensions 20lb dumbbell
20 russian twists 20lb dumbbell
(x4)

10 power push ups, little jump when up
10 R plank, side crunch, pull leg to elbow
10 L plank, same
(x3)

Party on!

day 29 round 2

Wow! So almost done its crazy. Unless something crazy happens I think I will do a whole45! As of now I really want to, but I'm not sure what the next few weeks have socially that will make it difficult. Feeling so great and happy!!!

Food Today:
Breakfast: 3 hard boiled eggs + cinnamon, coffee, water
Lunch: shredded pork, apple + spinach salad, olives
3:00 cashews and coffee
Dinner: spiralized sweet potato, cooked in ghee with salt and pepper, shredded pork over the top, grapefruit

Workout today:
Treadmill
Warm up
3 min push
1 min base
2 min push
1 min all out
1 min recovery
90s push
1 min all out
90s recovery
1 min push
1 min all out
90s push
30s all out
1 min recovery
30s push
30s all out
1 min recovery

Floor
10 each side, side lunge with weights up by shoulders
10 dead lifts 25 dumbbells
350m row
(x3-4)

6 ultimate burpees (one arm row with weights, jump up, curl, press, back down
24 TRX running man, facing away, handles under arm pits
24 ultimate abs (basically slow bicycles)
(x3-4)

Party on!

day 26 round 2

The best part about eating whole foods...the feeling the next morning after you binge. I mean ideally I would learn to never binge...but this relationship with food thing, might last a lifetime. I might go in and out of control, and I'm OK with that. But when I loose it, and I eat too many veggies, or too much fruit, I feel full and a little bloated, and the tiniest bit guilty that day, but the next day, I wake up feeling amazing. How awesome is that??? I mean, depending on the fruit part, I might feel a little poopy. But if that's the worst of it. A-OK with me.

At this point, I want to do this forever. So I think I will continue on a Whole45 track. If something crazy happens, like I make a concious decision to have something off Whole30, we will tackle it then. But for now, I feel powerful. And strong. And ready for this. Actually I feel like I could cry a little I feel so good and so thankful, and that word, that strong word. That's in my heart like crazy. I feel silly to get emotional about this, but I think that just shows how powerful it can be. And just to throw this in there, again, I'm so thankful to have the means for this. I know that I'm lucky and blessed. I know that not everyone can't afford this lifestyle.

ANYWHO! Roadtrip with girlfriends this weekend. Snacks are packed. Gonna make some hotdogs before we leave so I can have those with my chipotle, which I'm sure we will be stopping for:)

Food today:
Breakfast: 3 hard boiled eggs + cinnamon, coffee, water
Lunch:  a ton of leftover grilled veggies, meatballs, apple
Dinner: Red peppers, Chipoltle, Hot dogs, Banana, Grapes, Coconut flakes, Banana 

Can I just say, we stopped at chipotle for dinner on our road trip, and I was fully expecting to get a bowl of barely anything. But I saw no signs for lack of carnitas and my hope went a little up. Then I heard someone say carnitas and the guy nodded his head, and then my hope went really high! And then when it was my turn I said are there carnitas???? And the guy said well barely a serving, and I think these are the last in the whole restaurant. WHAT!!!! I got the last carnitas!!!! I was beyond pumped. I had made some hot dog coins in preparation, but I still ate those too:)

My wrists haven't been hurting as much during workouts so that's nice. I haven't been wearing my gloves, but have them with me in case there's a day they hurt.

Workout today:
This was tough. My legs were so tight again today. Not sure if this keeps happening because of floor stuff we're doing or running in general. I have to get better at stretch though. I hate when my mind is ready to run but my body is not:( I pushed myself at points I didn't think I could today though, so that's good!

Treadmill
Warm up
3 min push
1 min base
2 min push at 4% incline
1 min base
1 min all out
1 min recovery

Floor
10 side step ups holding 20lb weights, each side
20 sitting frogs (legs in, arms in, then out)
10 plank jacks
10 tricep dips with 1 dumbbell in between legs
(x3-4)

Treadmill
2 min push
1 min base
2 min push at 6% incline
1 min all out at 6% incline
1 min recovery
1 min push at 8% incline
1 min base
2 min push
1 min base

Floor
12 step ups with 20lb dumbbells + squat at top
10 laying overhead tricep extension with dumbbell
300m row (then 250, 200 other rounds)
(x3)

Party on!