TGIF!

Not because it has been a bad week, but because I know it is going to be a wonderful weekend!  Breast Cancer Awareness even at Legacy Martial Arts this weekend.  Here are the shirts that were made for the event:

 

I also plan to do some more work on my website, and just have a bit of down time with the hubby and furkids for awhile on Sunday:)

So my TGIF is ALL POSITIVE!!!

I must say, that this gluten free thing is really making me think.  I not only have no new cysts, but I have lost 3.5# in 4 days!  WHAT?!?!  Now remember, I ate VERY clean and healthy before, but this seems to have taken it to a whole new level.  I am going to do more research this weekend, and if I find anything interesting, I will share it on the FB page.  http://www.facebook.com/bodybybrenda1.

Make today GREAT!

Tuesday and Wednesday in Summary

Sorry that theses are a bit hard to read, but it was easier to copy them over than to retype it all:) ¬†It is late, and I am ready to go to bed. ¬†I may get 6.5 hours if I go in the next few minutes!!!! ¬†WWHOO HHOOO!!!!! ¬†So far, I am very CLOSE to gulten free. ¬†It is proving to be a bit harder than I thought. ¬†I am not having a problem avoiding the breads and such, but I have condiments and such that will need to be replaced as I need more. ¬†We simply can’t afford to throw out that much food and restock the pantry all at once.

And yes, you are seeing a 1/2 a Reeces PB Pumpkin with Tony after supper tonight. ¬†Only bite I will have this year, the other one went to work with him today, and his Peep Pumpkins? ¬†I could SERIOUSLY go the rest of my life and NEVER eat another Peep, so they are not a problem:) ¬†But chocolate? ¬†Uh…NO! ¬†I will go back to my chocolate after tonight when I need a sweet treat. ¬†Here is a link to the brand that I like:¬†http://ycchocolate.com/stevia.html, and only 72 calories for 3 squares. ¬†But I plan on doing better as the Legacy Challenge starts a week from tomorrow.

And BTW…after tonight’s workout…my legs are KILLING me! ¬†I hope I can move tomorrow.

 

October 23, 2012

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Quaker – Oat Bran Hot Cereal, 30 g (1/3 Cup) 120 20g 3g 5g 0mg 0mg 0g 4g
Stop and Shop – Liquid Egg Whites, 3 Egg (3 tbsp) 75 3g 0g 15g 0mg 225mg 2g 0g
Lunch
Lunch Salad – Dinner Salad – Spinach, Salad Toppings, and Light Dressing, 3 cups 250 8g 8g 6g 35mg 770mg 8g 2g
Dinner
Mike B – Ground Turkey, Lean 93/7 Corrected 8/27/2012, 4 ounces 170 0g 8g 21g 80mg 80mg 0g 0g
Red Potatoes – Potatoes, Red, Flesh and Skin, Baked, 4 slices 266 59g 0g 7g 0mg 36mg 4g 5g
Carrots – Baby, raw, 1 serving 30 7g 0g 1g 0mg 66mg 4g 2g
Squash – Winter, butternut, cooked, baked, with salt, 1.5 cup, cubes 123 32g 0g 3g 0mg 738mg 0g 0g
Spectrum – Organic Virgin Coconut Oil, 1 tbsp (14g) 120 0g 14g 0g 0mg 0mg 0g 0g
Mid day snack
Dannon – Oikos Plain Greek Nonfat Yogurt , 6 oz 90 7g 0g 17g 11mg 60mg 7g 0g
Blueberries – Raw, 0.25 cup 21 5g 0g 0g 0mg 0mg 4g 1g
Jay Robb Whey Protein Shake – Protien Shake, 1 scoop 110 1g 0g 25g 0mg 150mg 0g 0g
Fruits – Apple (172 Gms), 1 apple 72 0g 0g 0g 0mg 0mg 0g 4g
on 100%Whey Milk Chocolate – Protein Shake, 8.5 oz 140 8g 4g 20g 70mg 290mg 2g 2g
TOTAL: 1,587 150g 37g 120g 196mg 2,415mg 31g 20g

Food Notes

Not Sure about my protein goal on this site. It is a bit low for my goal. Need to investigate to see if this can be adjusted.

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Circuit training, general 449 45
Dancing, aerobic, ballet or modern, twist 550 60
TOTALS: 999 105 0 0 0

Exercise Notes

From here out on this site, I will use circuit training, general for FIT class. I think it is close to the calorie burn, and you just can’t describe FIT:)

October 24, 2012

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Stop and Shop – Liquid Egg Whites, 3 Egg (3 tbsp) 75 3g 0g 15g 0mg 225mg 2g 0g
Quaker – Oat Bran Hot Cereal, 30 g (1/3 Cup) 120 20g 3g 5g 0mg 0mg 0g 4g
Lunch
Squash – Butternut, cooked, baked, without salt, 1.5 cup, cubes 123 32g 0g 3g 0mg 12mg 6g 0g
Mike B – Ground Turkey, Lean 93/7 Corrected 8/27/2012, 6 ounces 255 0g 12g 32g 120mg 120mg 0g 0g
Dinner
Chicken – Breast, meat only, cooked, roasted, 1 breast, bone and skin removed 284 0g 6g 53g 146mg 127mg 0g 0g
Squash – Winter, butternut, cooked, baked, with salt, 1 cup, cubes 82 22g 0g 2g 0mg 492mg 0g 0g
Red Potatoes – Potatoes, Red, Flesh and Skin, Baked, 3 slices 200 44g 0g 5g 0mg 27mg 3g 4g
Carrots – Baby, raw, 1 serving 30 7g 0g 1g 0mg 66mg 4g 2g
Reeces – Peanut Butter Pumpkins, 0.5 piece 85 9g 5g 2g 0mg 68mg 8g 1g
pre workout
Jay Robb’s Whey Protein – Vanilla Whey Protein Powder, 1 SCOOP (30g) 110 1g 0g 25g 0mg 150mg 0g 0g
Blue Diamond – Unsweetened Breeze Almond Milk Coconut Milk Blend, 8 oz 60 2g 4g 1g 0mg 130mg 0g 1g
Apples – Raw, with skin, 1 large (3-1/4″ dia) (approx 2 per lb) 110 29g 0g 1g 0mg 2mg 22g 5g
post workout
Whey – 100% Whey Protein Vanilla, 1 scoop 130 2g 2g 27g 65mg 85mg 1g 0g
TOTAL: 1,664 171g 32g 172g 331mg 1,504mg 46g 17g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Dancing, aerobic, ballet or modern, twist 700 90
Strength Training
Squat 2 10
Leg Press 3 30 100
Leg Extension 3 25 50
Leg Curls 3 25 50
Deadlift, Straight Leg 3 25 40
Standing Calf Raises 3 30 50
Seated Calf Raise 3 30 95
TOTALS: 700 90 20 175 385

Week 5 – Buckling Down!

Today started off on a less than positive note, but I was determined to not be derailed. ¬†Food, was right in calorie range, and I got in a great workout. ¬†I did Chest and Tri’s tonight.

But first, I want to talk about my diet.  I am trying a gluten free diet.  Not for weight loss, or because one person says it is healthier than another, but it has been suggested that my acne(painful, cystic, and fluid-filled) could be an intolerance to gluten, or even possibly an Auto-Immune Disease that can see some results by cutting gluten.  When I look back at my diet and when my complexion has been the worst, seems to coincide with greater consumption of things such as beer(especially back when I was drinking a lot before I started my journey), whole wheat bread, and when I would have more than one cheat meal in a week that included things such as pasta and pizza crust.

So this is a “testing of a theory” of sorts. ¬†I will keep you informed on how I do and what results I see. ¬†Also, since I am a HUGE fan of things like rolls and bread sticks for my cheat meals, I may be in here whining a lot:P ¬†LOL!

OK…back to my workout. ¬†I started by practicing some Zumba songs, and then went right into my chest and tris lifting workout that went like this:

(side note, this was at home in my garage alone, so I always tend to not try to lift as heavy as I might at the gym where there is always someone else around)

Started with a pyramid of bench presses:

set one 10 reps with 65#

set two 10 reps with 75#

set three 8 reps 80#

set four 6 reps 90#

set five 4 reps 100#

3 x 10 Skull Crushers 50#

Superset 3 x 10 Incline Chest Press WITH Incline Dumbbell Flyes with 20# db’s

3 x 8 Power Pushups

Superset 3 x 8 One-arm overhead dumbbell tricep presses with 15# WITH Tricep Dips on Dip rack.

And I finished it all off with a 20 minute run on the TM and 10 minutes of stretching.

Food was good today.  Quick summary:

4 egg whites, oatmeal, apple

rice cake and 1T peanut butter

turkey burger with 1.5 cups roasted veggies

Protein shake

and for Tony’s B-day dinner, we grilled steaks, and I had a 5oz filet mignon, blonde potatoes, green beans, and a salad.

Total calories for the day was about 1815, which is just 15 over my limit, so I am good with it, since the steak was kind of a treat.

 

Now, I am ready for bed!  Talk to you all tomorrow for Refocused Day 2!

Make it GREAT!

 

Superset of 3×8

WEEK 4?

WOW! This first 4 weeks has not only FLOWN BY, but I have really not been very “on track”. ¬†Unfortunately, life has thrown me a few doozies recently, including a severe bout with pitting edema that made my weight jump up 15# in one week! ¬†Talk about scary! ¬†I had to go back on medication for it(had been off for about 16 months with very few problems). ¬†I am pretty much back to where I was before, but ¬†it caused a lot of fatigue, as well as leg pain and heaviness that hindered any good cardio workouts for over a week.

And this past week, as many of you know, I was constantly begging for votes in the Fitness magazine “Face of Fitness” contest, week 4 of 10. ¬†I ended the Reader’s Choice portion for the week in 13th Place. ¬†So I didn’t win the contest, but 13 out of 179, is not too shabby:)

I had planned on writing out this week’s workouts over the weekend, but this weekend was one small disaster after another, culminating with my washing machine going out:( ¬†A trip driving into town to go to the laundromat was NOT in the schedule! ¬†Now this week I will be hunting down a new one that will not cost me an arm and a leg AND will be here before mid-November! ¬†UGH! ¬†Why do they NOT keep these things in stock:(

So…I am looking for my positives today:) ¬†And even with all the snags in my schedule, the positives are still plentiful! ¬†The 3 F’s always come to mind when I think of things I am thankful for. ¬†Family. ¬†Friends. ¬†and Fitness. ¬†So Thank You all for giving me something to be thankful for every day. ¬†Because the only way to top off those 3 things is by getting to inspire and motivate my family and friends THROUGH fitness:)

Until next time, take control and make your life GREAT!!!

Future of this blog!?!

Just want to heads up everyone. I am going to be switching hosts for this blog over the next few days, and am going to be putting it in the website I am building. Not sure how long it will be under construction, as I am new to all of this. I am a bit nervous that I may slip up and accidentally clear this whole blog:( So if you lose me here, you can find me on Facebook at http://www.facebook.com/bodybybrenda1 and Twitter @bodybybrenda

So please don’t let me slip into the night:) If I seem to fade away, just remember that I am planning bigger and better, which is why I have to switch!

Time to hit the showers! Did an awesome circuit workout tonight. Super-setted chest and triceps for 3 sets and then did Zumba as my cardio in between. Now I am ready to shower and put my feet up for a few minutes before hitting the sack.

G’Night:)

OH! Also, in case you do not follow me on Facebook and do not know, I am in a contest through Fitness Magazine. You can vote once daily until the end, which I think is Friday, but could be up until the next session starts, which would be Sunday at midnight. The link to vote for me is here:
http://photos.fitnessmagazine.com/face-of-fitness-contest/41/2012/12
Currently in 12th place out of 179, so I need your help! Thanks:)

What happened to the weekend?!?!?!

This weekend was filled with house cleaning and driving on Friday.  Followed by 8-6 at Zumba training in STL, to finally pull in the driveway at 10PM on Saturday.  And a work meeting, a hard 45-60 minute workout at the Kroc, and then laundry and straightening up this evening.  Now here it is almost Midnight and in 6 hours I have to get up and get ready to go to work:(  UGH!  Off to bed.  I will try to catch up soon.  

The best part of this weekend…..

I AM NOW A CERTIFIED ZUMBA INSTRUCTOR!

Week 2 Update!

WOW! ¬†I can’t believe it has been a week since I posted. ¬†I got a bit down this past weekend, because I am struggling with some sore joints. ¬†My knees have been really swollen and painful, along with my right shoulder. ¬†I think my shoulder may have been just be from sleeping on it wrong, because it is starting to feel better. ¬†My knees…I am guessing 4 nights of including plyometrics in my workouts for my first week back to doing my workouts like this, MAY have been a bit too much. ¬†They too are getting better, but I need to remember to pay closer attention when my body is telling me something.

I also need to be sure I am in top form for this weekend.  I am going to ST Louis, MO to get certified as a Zumba instructor!  I am looking forward to it, as I LOVE to dance, and Zumba is great cardio, and it keeps it fun and it is not as repetitive on the joints as running when I need some cross-training.

So, I have lost 1.4# so far, so hopefully by the start of my next challenge, I will be back to the ending weight of my last challenge:P ¬†I took a bit too many “off” eating plan days over the summer! ¬†Too many BBQ’s and parties:) ¬†But play-time is over, and it is time to get back to work! ¬†For those of you who do not live near me, I am thinking about doing an online challenge to coincide with the 7 week BL-style challenge that I will be taking part in at Legacy Martial Arts, starting Nov 1st. ¬†Let me know by commenting here or emailing me at bodybybrenda@hotmail.com if you would be interested.