So I had an easy day overall with my nutrition UNTIL THIS EVENING!
I don't think I ate enough fat during the day, so I was munching on some lightly salted cashews & some dried mixed fruit from Costco. It was so good. I have not had either of those for months! Then I was feeling a little like I didn't want to work out either.
I knew I was there in that bad place where I just wanted to sit, relax, and munch. I can feel on top of the world with what I ate for the entire day and plan my exercise routine for the evening and then wham....in a few minutes I go from 100% go to 100% no.
Anyway, I just kind of sat and thought "what good is it going to do me if I don't work out?" or "munch" some more. I could only come up with "absolutely nothing". So, after the girls went to bed, I put on my workout clothes, went downstairs into the garage, and ran for 30 minutes, with an additional 5 minutes of cool down.
I counted minutes again. I tend to do that when I'm just not in the mood to workout. I ran hard and had a very good run. Then I did 4 sets of 3 pull ups and giant setted those with 4 sets of holding a plank position.
The other thought I had tonight was that my first goal will be to maintain my current level of nutrition and exercise for another year. July 2009 my goal was to get fit and be consistent. In July 2010 my goal was to enter a contest. My goal now will be to stay consistent until July 2011. It's certainly a more realistic goal than to enter another show. However, I have not given up on entering another show.
It's adding the "extra"
to the ordinary-
and that takes persistence.
-Bryce Courtenay, B 1933
Australian Best-Selling Author
RsmKettleGirl@gmail
Thursday, November 4, 2010
Pictures of Prejudging
Wednesday, November 3, 2010
My Favorites
Here is a list of my favorite things that help me day to day.
Supplements:
I love Lean Complex 4 protein powder, vanilla or chocolate. I buy it at NutriSport or NutriStop.
I love Promax Bars when I have a craving for a goody and don't want to eat my regular meal. I like the chocolate chip, peanut butter crunch, double chocolate ones. I buy them at Trader Joe's by the box.
Food:
Fats: I love the organic peanut butter from Costco, unsalted walnuts, cashews, and almonds.
Carbohydrates: I love sweet potatoes in the day with my protein, because it stabilizes my blood sugars and provides enough energy to get me to the next meal. I eat broccoli practically every day. I buy it in bulk in the refrigerated section at Costco. I love the brown rice rice cakes lightly salted from Vons. I love the prepackaged apple slices from Costco. I usually buy two boxes in the refrigerated section, because I eat one package a day. I also love vanilla Greek Yogurt. I can't remember the name, but I get it from Henry's.
Protein: I love steel head trout (frozen) from Costco. It's so good. The family loves it too. Sometimes I cook it with a little garlic salt and sometimes with nothing. It's easy to overcook. I can thaw it out 20 minutes before putting it in a pan and dinner is done within 30 minutes. I also love the canned white chicken from Costco, and lean ground turkey from Costco. I also have hard boiled eggs always available in the refrigerator.
Extras:
I love, love, love and have it at least 2 times per day: Good Earth decaffeinated tea. I also love Ginger Chews from World Market and I've tried the Ginger chews by Newmann at Henry's, but there not as good as the ginger chews. I like altoids once in a while. I rely on these things to keep me on track.
What I don't eat:
I do not eat pasta, white bread, or white rice. In fact, I rarely eat bread. I do not eat sweets other than my protein bars and supplements and the Soy Vey I put on my vegetables.
Favorite Places to Shop for food:
I love the Sultan's Market off of El Toro Road. Amazingly inexpensive produce. It's right next to Fudruckers.
I shop at Costco obviously and Vons, Henry's and Trader Joes.
I eat approximately every 2 1/2 hours to keep my blood sugars level, keep me from those nasty cravings, and watch the quantity of food I prepare...which is key for my age: 42.
My Motto: Try one thing new today and do it for one week and see if you can stay consistent with it. If you can, do it for another week....
RsmKettleGirl@gmail.com
Supplements:
I love Lean Complex 4 protein powder, vanilla or chocolate. I buy it at NutriSport or NutriStop.
I love Promax Bars when I have a craving for a goody and don't want to eat my regular meal. I like the chocolate chip, peanut butter crunch, double chocolate ones. I buy them at Trader Joe's by the box.
Food:
Fats: I love the organic peanut butter from Costco, unsalted walnuts, cashews, and almonds.
Carbohydrates: I love sweet potatoes in the day with my protein, because it stabilizes my blood sugars and provides enough energy to get me to the next meal. I eat broccoli practically every day. I buy it in bulk in the refrigerated section at Costco. I love the brown rice rice cakes lightly salted from Vons. I love the prepackaged apple slices from Costco. I usually buy two boxes in the refrigerated section, because I eat one package a day. I also love vanilla Greek Yogurt. I can't remember the name, but I get it from Henry's.
Protein: I love steel head trout (frozen) from Costco. It's so good. The family loves it too. Sometimes I cook it with a little garlic salt and sometimes with nothing. It's easy to overcook. I can thaw it out 20 minutes before putting it in a pan and dinner is done within 30 minutes. I also love the canned white chicken from Costco, and lean ground turkey from Costco. I also have hard boiled eggs always available in the refrigerator.
Extras:
I love, love, love and have it at least 2 times per day: Good Earth decaffeinated tea. I also love Ginger Chews from World Market and I've tried the Ginger chews by Newmann at Henry's, but there not as good as the ginger chews. I like altoids once in a while. I rely on these things to keep me on track.
What I don't eat:
I do not eat pasta, white bread, or white rice. In fact, I rarely eat bread. I do not eat sweets other than my protein bars and supplements and the Soy Vey I put on my vegetables.
Favorite Places to Shop for food:
I love the Sultan's Market off of El Toro Road. Amazingly inexpensive produce. It's right next to Fudruckers.
I shop at Costco obviously and Vons, Henry's and Trader Joes.
I eat approximately every 2 1/2 hours to keep my blood sugars level, keep me from those nasty cravings, and watch the quantity of food I prepare...which is key for my age: 42.
My Motto: Try one thing new today and do it for one week and see if you can stay consistent with it. If you can, do it for another week....
RsmKettleGirl@gmail.com
Tuesday, November 2, 2010
Free Weights, Weight Machines, & Kettlebells
Tonight I worked biceps, triceps, shoulders, and abs with dumbbells and machines. For so many years I have loved working out with dumbbells and machines, and thought I would never want to part with my first love. After having spent 4 months using the kettlebell 3 times a week, and having gone back to weights tonight, I really miss the kettlebell.
I went to Paul Daniels website: www.bodywarehouse.com and figured that if I went 3 times a week to kettlebell class, I could take them at 6:15pm Tuesday & Thursday evenings and then Saturday at 7am. He teaches these classes at California Elite Sports Center in Rancho Santa Margarita, which would be easy to get to for me. The workouts are only 45 minutes long, so that's good too. It doesn't take much to burn a lot of calories with the kettlebell, so it will save me time.
Then, I would do cardio and specific weight training for my legs at home on Monday, Wednesday, and Friday. Sunday would be my day off. I'm just brainstorming right now trying to figure out the best workout schedule for me.
Anyway, I had a good workout tonight, but I can tell that part of the reason why my workout was good was because of all the core strength I had developed from using the kettlebell.
RsmKettleGirl@gmail.com
http://bikinicompetitor.blogspot.com
I went to Paul Daniels website: www.bodywarehouse.com and figured that if I went 3 times a week to kettlebell class, I could take them at 6:15pm Tuesday & Thursday evenings and then Saturday at 7am. He teaches these classes at California Elite Sports Center in Rancho Santa Margarita, which would be easy to get to for me. The workouts are only 45 minutes long, so that's good too. It doesn't take much to burn a lot of calories with the kettlebell, so it will save me time.
Then, I would do cardio and specific weight training for my legs at home on Monday, Wednesday, and Friday. Sunday would be my day off. I'm just brainstorming right now trying to figure out the best workout schedule for me.
Anyway, I had a good workout tonight, but I can tell that part of the reason why my workout was good was because of all the core strength I had developed from using the kettlebell.
RsmKettleGirl@gmail.com
http://bikinicompetitor.blogspot.com
Monday, November 1, 2010
First Day Back Workout
Tonight's workout wasn't as bad as I expected. I ran 30 minutes with a 5 minute cool down, and completed a leg workout. I counted minutes while I was on the treadmill (like I sometimes do), but at least I wasn't dreading being there. I started my workout around 8:20pm and ended at approximately 9:30pm. Now I can just relax and watch television with my husband.
I thought a lot about the next competition. Now I'm thinking I may wait until March to do the next one. I really want to make some more significant changes, and it's just not possible to do that in 35 days. I really want a 4th place or 3rd place trophy the next time! I need about 3 months to make some significant changes to my rear and back of my legs. I think I'm going to increase the number of leg workouts I do per week, continue kettlebell for overall core strength, lean muscle, and definition, and of course continue my 30 minute cardio sessions throughout the week.
I'm glad I got back on track today. Friday and Saturday I didn't workout. Sunday I had planned to, but the Resees Peanut Butter cups from the girls' trick-or-treat bags were too good to pass up, and I really wanted to just hang one more day. So now that I've had my rest, I feel ready as one can be to just get back on track. I've always said that regardless of my feelings wanting to pull another direction, I know what is best for my mind and body.
Tomorrow I'll try to post a few more pictures, so you can see the other posing suit I used during the precompetition. It's a little bland, but does have it's good points.
RsmKettleGirl@gmail.com
I thought a lot about the next competition. Now I'm thinking I may wait until March to do the next one. I really want to make some more significant changes, and it's just not possible to do that in 35 days. I really want a 4th place or 3rd place trophy the next time! I need about 3 months to make some significant changes to my rear and back of my legs. I think I'm going to increase the number of leg workouts I do per week, continue kettlebell for overall core strength, lean muscle, and definition, and of course continue my 30 minute cardio sessions throughout the week.
I'm glad I got back on track today. Friday and Saturday I didn't workout. Sunday I had planned to, but the Resees Peanut Butter cups from the girls' trick-or-treat bags were too good to pass up, and I really wanted to just hang one more day. So now that I've had my rest, I feel ready as one can be to just get back on track. I've always said that regardless of my feelings wanting to pull another direction, I know what is best for my mind and body.
Tomorrow I'll try to post a few more pictures, so you can see the other posing suit I used during the precompetition. It's a little bland, but does have it's good points.
RsmKettleGirl@gmail.com
Meal Planning and Exercising Day 1 After Competing
Here is an example of how I think about and do the meals in a day:
Yesterday, I went to the store to buy my favorite Greek Yogurt and some yams, so that I would have all the foods in the house that I will want to eat today. Meals 1, 2, & 4 are a no brainer for me. Meal 3 I'll probably have a 1/2 -3/4 yam and some chicken, which means that while the girls are doing their daily calendar and writing assignment this morning at breakfast, I'll boil some chicken, so I can have it to eat for my 3rd meal. I love Soy Vay (spelling?). I use about 3/4 Tablespoon on this meal most of the time. I just drizzle it over the yam for flavor. It's yummy. If I'm not in the mood for a "chinese flavor" I'll use some salsa fresca I made instead...for a Mexican flavor!
I forgot to defrost the steel head trout last night, so there is a meatloaf recipe in my favorite magazine that I'm going to try tonight. Oxygen Magazine put out by Robert Kennedy is awesome! I can't think of a better women's fitness magazine on the shelf. I'll pull the recipe this morning, since later today, things are going to get hectic. If I wait until later to think about it, then dinner will be prepared too late and I will be too hungry by that point.
My older get's out of gymnastics at 5:45pm, so preparation is so important. I will have to make dinner prior to the time I would normally make dinner, so that I can eat my portion at 5:30pm while I'm waiting for her to finish up gymnastics, and then feed the rest of the family at 6pm when I bring my daughter home from gymnastics. I'll sit with the family at dinner tonight having my favorite Good Earth tea. Dinner time is social time, so if at least I'm sitting with the family it's a good thing.
Exercising:
This morning I really feel amped to workout! I'd like to take a run or do some kettlebell this morning, but it's not going to happen. Sometimes when I have these feelings, by the evening those same excited feelings disappear by the time I will workout. By the evening I can be all pissed off that I missed out exercising WHEN I really wanted to. Nonetheless, I will go downstairs in the garage and run for 1/2 hour and I may do a light leg workout afterwards. I haven't really thought about what my workouts will be this week. I'm probably going to check out Paul Daniel's website: www.bodywarehouse.com and see what time his schedule of classes are in the mornings and evenings this week. I'll check out his boot camp schedule for kettlebell, just to get an idea of how I want to reconstruct my exercise program this week. I'd like to continue kettlebell training, because it's such an awesome workout, and did so much for my physique. 3 days /week would be perfect, but I'll have to see what classes will be most economical for me. I'm going to be doing some leg workouts at home in the garage gym. I'm going to have to take some time to really plan my new exercise goals.
RsmKettleGirl@gmail.com
http://bikinicompetitor.blogspot.com
Yesterday, I went to the store to buy my favorite Greek Yogurt and some yams, so that I would have all the foods in the house that I will want to eat today. Meals 1, 2, & 4 are a no brainer for me. Meal 3 I'll probably have a 1/2 -3/4 yam and some chicken, which means that while the girls are doing their daily calendar and writing assignment this morning at breakfast, I'll boil some chicken, so I can have it to eat for my 3rd meal. I love Soy Vay (spelling?). I use about 3/4 Tablespoon on this meal most of the time. I just drizzle it over the yam for flavor. It's yummy. If I'm not in the mood for a "chinese flavor" I'll use some salsa fresca I made instead...for a Mexican flavor!
I forgot to defrost the steel head trout last night, so there is a meatloaf recipe in my favorite magazine that I'm going to try tonight. Oxygen Magazine put out by Robert Kennedy is awesome! I can't think of a better women's fitness magazine on the shelf. I'll pull the recipe this morning, since later today, things are going to get hectic. If I wait until later to think about it, then dinner will be prepared too late and I will be too hungry by that point.
My older get's out of gymnastics at 5:45pm, so preparation is so important. I will have to make dinner prior to the time I would normally make dinner, so that I can eat my portion at 5:30pm while I'm waiting for her to finish up gymnastics, and then feed the rest of the family at 6pm when I bring my daughter home from gymnastics. I'll sit with the family at dinner tonight having my favorite Good Earth tea. Dinner time is social time, so if at least I'm sitting with the family it's a good thing.
Exercising:
This morning I really feel amped to workout! I'd like to take a run or do some kettlebell this morning, but it's not going to happen. Sometimes when I have these feelings, by the evening those same excited feelings disappear by the time I will workout. By the evening I can be all pissed off that I missed out exercising WHEN I really wanted to. Nonetheless, I will go downstairs in the garage and run for 1/2 hour and I may do a light leg workout afterwards. I haven't really thought about what my workouts will be this week. I'm probably going to check out Paul Daniel's website: www.bodywarehouse.com and see what time his schedule of classes are in the mornings and evenings this week. I'll check out his boot camp schedule for kettlebell, just to get an idea of how I want to reconstruct my exercise program this week. I'd like to continue kettlebell training, because it's such an awesome workout, and did so much for my physique. 3 days /week would be perfect, but I'll have to see what classes will be most economical for me. I'm going to be doing some leg workouts at home in the garage gym. I'm going to have to take some time to really plan my new exercise goals.
RsmKettleGirl@gmail.com
http://bikinicompetitor.blogspot.com
Analysis after the competition
I had such a great time at the fitness competition. I definitely want to do it again. This morning as I was tossing and turning in bed flooded by my thoughts of whether or not I will compete in December, I do know that there are some definite things I will need to do to be more competitive on stage.
For one, I need to work on my rear end and back of the legs. While I really want to compete in December's competition (just to keep the momentum going) I may have to wait a few more months to really change my physique. With only one month away before the next competition, I don't have the time to make significant improvements. Competing in December will probably allow me to try out my new posing suit for the prejudging contest, so that I can see how much a difference that makes for the judges to see me in this suit verses the black suit I wore this time for prejudging. Also, I would have time to change some of my posing routine to be more flattering on stage. I would also be able to drop a few more pounds, which would be good. However, without enough changes to the rear end and back of the legs, I may not show as well as if I waited a few more months. I have until November 25th to decide.
In the meantime, today is MONDAY! I'm really excited about starting anew today, but I also realize it's MONDAY!...and most of us women probably have the same feeling about MONDAYS! I hate that feeling inside that says "don't blow it, it's Monday", "it's my first day back on track". I feel the extra added pressure of not only being Monday, but also being November 1st (another whammy). It's so funny (in a pathetic way)how I'm just so entirely programmed to let my thoughts and feelings be totally consumed by that pressure.
Anyway, today is an important day, because I know that staying super focused and disciplined today will be extremely important. Meal planning for the day and making time to workout tonight will be harder, since I took Saturday evening and Sunday evening off from eating clean. It's always so easy to just say "what's a few more days of relaxing", but honesty, it will turn into a disaster for me if I relax and NOT think about what I am doing.
I'm going to post in the next email how I will get ready for being successful today.
If you ever have any comments or questions please feel free to post a comment on my site or email me. I'll enjoy any feedback. It's nice to know others are going through something similar.
RsmKettleGirl@gmail.com
http://bikinicompetitor.blogspot.com
For one, I need to work on my rear end and back of the legs. While I really want to compete in December's competition (just to keep the momentum going) I may have to wait a few more months to really change my physique. With only one month away before the next competition, I don't have the time to make significant improvements. Competing in December will probably allow me to try out my new posing suit for the prejudging contest, so that I can see how much a difference that makes for the judges to see me in this suit verses the black suit I wore this time for prejudging. Also, I would have time to change some of my posing routine to be more flattering on stage. I would also be able to drop a few more pounds, which would be good. However, without enough changes to the rear end and back of the legs, I may not show as well as if I waited a few more months. I have until November 25th to decide.
In the meantime, today is MONDAY! I'm really excited about starting anew today, but I also realize it's MONDAY!...and most of us women probably have the same feeling about MONDAYS! I hate that feeling inside that says "don't blow it, it's Monday", "it's my first day back on track". I feel the extra added pressure of not only being Monday, but also being November 1st (another whammy). It's so funny (in a pathetic way)how I'm just so entirely programmed to let my thoughts and feelings be totally consumed by that pressure.
Anyway, today is an important day, because I know that staying super focused and disciplined today will be extremely important. Meal planning for the day and making time to workout tonight will be harder, since I took Saturday evening and Sunday evening off from eating clean. It's always so easy to just say "what's a few more days of relaxing", but honesty, it will turn into a disaster for me if I relax and NOT think about what I am doing.
I'm going to post in the next email how I will get ready for being successful today.
If you ever have any comments or questions please feel free to post a comment on my site or email me. I'll enjoy any feedback. It's nice to know others are going through something similar.
RsmKettleGirl@gmail.com
http://bikinicompetitor.blogspot.com
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