Time is ticking! Feeling good about the changes I've made since Jr USAs. Here's the game plan this week:
Mon: Back/Biceps; Run 2.5 miles
Tue: Routine Practice; Shoulders
Wed: Run/Walk Intervals (with client) 30 minutes
Thu: Routine Practice; Sprints
Fri: Legs; Shoulders/Delts/Tris
Sat: Routine
Sun: Rest
Food for the week:
Carbs M & W at 85g. Tu & Th at 100g. F will go up to 125g.
Weigh in Saturday morning!
Thursday, June 05, 2008
Friday, May 23, 2008
Please Vote for Me!
I am entered in the BodySport and Garbage Nutrition model search competition. Voting is open online and you can vote multiple times daily. Here's the direct link - show your favorite fitness blogger some love! ;)
Click here to vote!
Thursday, May 22, 2008
Fit Figures Girls Hit the Stage!
I am so proud of my girls... they have been working hard! Congrats to these lovely ladies on their recent accomplishments:
Heather Peterson - NPC Junior USA Figure F Class
Katie Gallagher - OCB East Coast Regionals, Figure Novice Short 1st and Figure Open Short 2nd
Cherri Gregg - NPC, Figure Tall 5th
And coming up soon...
Kerry Potter - May 24, INBF Blacksburg Figure
Andrea Fountaine - June 14, NPC East Coast
Tamra Bullard - June 14, NPC East Coast
Good luck ladies and keep training hard!
Heather Peterson - NPC Junior USA Figure F Class
Katie Gallagher - OCB East Coast Regionals, Figure Novice Short 1st and Figure Open Short 2nd
Cherri Gregg - NPC, Figure Tall 5th
And coming up soon...
Kerry Potter - May 24, INBF Blacksburg Figure
Andrea Fountaine - June 14, NPC East Coast
Tamra Bullard - June 14, NPC East Coast
Good luck ladies and keep training hard!
Wednesday, May 21, 2008
Looking Forward
Pressing On from Jr USAs to Jr Nationals!
After a great time and a great showing at Junior USAs (and a few days rest and FOOD!), I am ready to buckle down and charge full speed ahead to the Junior Nationals. Four and a half weeks from now, I will be on stage in Chicago presenting my best routine and best physique. I am eager to beat my conditioning from last year's Nationals, which was my best thus far. It's not that I haven't been working hard up to this point, oh - I have! But with a 4-week stagnation period where I had to tweak and alter to get my stubborn body to release bodyfat, I was left with too little time to peak my physique at the condition I wanted it. It was enough for a win last weekend, but I need to justify myself in Chicago! Goal is to be at least 4 and up to 6 lbs. lighter. This weight guess is on the assumption that I haven't gained an ounce of muscle since November, which probably isn't true, but just in case it is I don't want to under-estimate where I need to be. The adductors and glute-ham tie-in shall be revealed shortly!
Tuesday, May 13, 2008
Ready to go!
Feeling very good about where I am. Weight is 139.9 this morning. I am much tighter all-around and managed to fill out a great deal by slowly upping the calories over the past 2 weeks and carb-cycling. Last all-out routine practice today and it went great! Got the new moves down to the newly sped-up music. Had tons of energy and noticed no depletion after running through the entire routine. Hopefully I can duplicate this on Saturday!
I'm heading down to Charleston on Thursday early afternoon. It's an 8-hour drive, so with 2 gallons of water for the day there will be plenty of pee breaks! I like to relax and not rush during the last few days, so I'm giving myself that extra day and plenty of time to drive down. Jan Tana is doing my color and EccoGioia is doing my hair, so I don't have to worry about having time to do any of that.
I heard 5 days ago that there were about 17 fitness competitors registered so far. It should be a nice turnout then! 3 classes, maybe about 6-8 girls per class if they are evenly split, but they usually never are. I know I will show better than my last show - I am already better than I was then by far. Hopefully the judges recognize my improvements and hopefully it's good enough in the field to get a top 3 placing! But, you never know these things until you see who is there and how everyone performs that day. I am definitely satisfied with where I am now; at this point it's just about getting my peak right without being too depleted or too flat. I feel great about where I am now - was a little ahead this morning so I was forced to add in some more carbs - oh, darn! :)
Wish me luck, I am ready to have a blast in SC regardless of the placings.
xoxo
Lissa
I'm heading down to Charleston on Thursday early afternoon. It's an 8-hour drive, so with 2 gallons of water for the day there will be plenty of pee breaks! I like to relax and not rush during the last few days, so I'm giving myself that extra day and plenty of time to drive down. Jan Tana is doing my color and EccoGioia is doing my hair, so I don't have to worry about having time to do any of that.
I heard 5 days ago that there were about 17 fitness competitors registered so far. It should be a nice turnout then! 3 classes, maybe about 6-8 girls per class if they are evenly split, but they usually never are. I know I will show better than my last show - I am already better than I was then by far. Hopefully the judges recognize my improvements and hopefully it's good enough in the field to get a top 3 placing! But, you never know these things until you see who is there and how everyone performs that day. I am definitely satisfied with where I am now; at this point it's just about getting my peak right without being too depleted or too flat. I feel great about where I am now - was a little ahead this morning so I was forced to add in some more carbs - oh, darn! :)
Wish me luck, I am ready to have a blast in SC regardless of the placings.
xoxo
Lissa
Thursday, May 08, 2008
Looking Good, Feeling Crappy!
Something's going right, because I feel like garbage! The new carb-cycling plan and slightly higher calories is working fantastically. My metabolism is kicking up and I am down another 1/2 lb. (Goal is 139 by Saturday morning, got 1.5 lbs. to go!) Practiced posing today with Heather (she's competing in tall class Figure) and am very happy with the fast progress I've made between last week and this week. Lines in quads and hip flexors are deeper, waist is smaller and tighter, shoulders and arms are tighter and fuller, and glutes/hams are smaller and tighter.
The new changes I made to my routine are working out great. I ran through it twice today on I don't know what energy, and it was nearly flawless both times through. I have yet to try it with the newly sped-up music; that will be done Saturday morning. Only 9 days to go!!!
The new changes I made to my routine are working out great. I ran through it twice today on I don't know what energy, and it was nearly flawless both times through. I have yet to try it with the newly sped-up music; that will be done Saturday morning. Only 9 days to go!!!
Wednesday, May 07, 2008
Post-Pittsburgh & the Way Ahead
Well, one show down, two to go for the season! This was a great warmup, and I have to say 4 weeks ago I did not think I'd show as well as I did. I had a 4-week halt in progress and had to really examine my diet and change things around to re-jump my metabolism. I managed to lose about 5 lbs. during the last 2 1/2 weeks of prep and my show day weight was around 138 lbs. I knew going into it I was not at my best condition, but I still feel that I was presentable. I had a great time performing my newly improved fitness routine, and made a few changes to the end for the next show. So between now and Junior USAs, which is only 10 more days away, the only change is to be very strict on a carb cycling diet and lose as much bodyfat as I can b/w this show and next. I'm already down 2 lbs. since a week ago, and my goal going into peak week this Saturday is 139 lbs. (141.1 today). As I know all too well, you can't force these things and your body responds how it wants. To facilitate as much loss as possible, I'm cycling on 50g, 75g and 100g of carbs every 3 days.
Here's a pic of the fitness lineup at the Pittsburgh show this past weekend, courtesy of Bill Comstock at Muscular Development:
Here's a pic of the fitness lineup at the Pittsburgh show this past weekend, courtesy of Bill Comstock at Muscular Development:
Monday, April 21, 2008
Posing Class, Training and Rotator Cuff
Sunday was my Fit Figures Team posing class. We had a great turnout! 5 women attended the posing (two team members) and one of my girls brought along her training and one of his employees to observe the workings of figure posing. The girls have been working hard, and it's fun to see their physiques progress month to month. It gives me a great chance to fine tune my presentation, as well.
Training is still training. Some days I feel like it, some I don't. Today is a "don't " day, with the crappy weather, but you gotta do what you gotta do. Diet is still going well. Not starving but ready to eat(!) and my cravings are very much under control. Rearranged split this week partly because of injury (see below) and to mirror my training for peak week next week. Here's the outlook:
Mon: Legs; Cardio
Tue: Routine; Cardio
Wed: Back/Bis; Cardio
Thu: Routine; Cardio
Fri: Shoulders/Chest; Routine (short)
Sat: Start Peak Week
*I'll likely be skipping tomorrow night's and Friday's gymnastics classes to let me shoulder recoup. So, gotta sub it with regular old cardio (blah!). Will be doing my routine on the hardwood floor this week to get used to the lack of spring and beating my body into the ground - fun fun!
Somehow, Friday afternoon, I managed to strain my left rotator cuff. NOT COOL two weeks out from a show! I am nursing it, and I do have a lot more range of motion now (about 80%), but I'm not sure if I'll be able to pull off a fitness routine. Seeing my doc Wednesday and my Chiro/Soft Tissue/Rehab guru Friday. I may just have to compete in Figure, which at least would give me an outlet instead of wasting my entire prep so far, but I'd still be disappointed if I couldn't show off my new routine!
Praying and hanging in there,
Lissa
Training is still training. Some days I feel like it, some I don't. Today is a "don't " day, with the crappy weather, but you gotta do what you gotta do. Diet is still going well. Not starving but ready to eat(!) and my cravings are very much under control. Rearranged split this week partly because of injury (see below) and to mirror my training for peak week next week. Here's the outlook:
Mon: Legs; Cardio
Tue: Routine; Cardio
Wed: Back/Bis; Cardio
Thu: Routine; Cardio
Fri: Shoulders/Chest; Routine (short)
Sat: Start Peak Week
*I'll likely be skipping tomorrow night's and Friday's gymnastics classes to let me shoulder recoup. So, gotta sub it with regular old cardio (blah!). Will be doing my routine on the hardwood floor this week to get used to the lack of spring and beating my body into the ground - fun fun!
Somehow, Friday afternoon, I managed to strain my left rotator cuff. NOT COOL two weeks out from a show! I am nursing it, and I do have a lot more range of motion now (about 80%), but I'm not sure if I'll be able to pull off a fitness routine. Seeing my doc Wednesday and my Chiro/Soft Tissue/Rehab guru Friday. I may just have to compete in Figure, which at least would give me an outlet instead of wasting my entire prep so far, but I'd still be disappointed if I couldn't show off my new routine!
Praying and hanging in there,
Lissa
Friday, April 18, 2008
Another week (almost) down!
Yay, I made it through another rough week! Those low low calories are killer, and to top it all off, I got my period on Wednesday, so you know I was craving all kinds of crazy carbs... ah!!!
I haven't weighed in since Apr. 15, but when this post-period water weight goes away I'll check in again. To be honest, I'm actually (for once) NOT worried about my weight. I have seen so many drastic visual changes in my physique, day to day, over this past week that I know I am progressing. Trying to "get to" a certain weight and not getting there can deflate the positive momentum and cause you to have to dig deep for extra motivation, so in this case I'd rather not know my weight.
I do feel that I've done everything I can to prep, and I'm always looking forward (remember, if you look in the rear view mirror more than in the windshield, you'll crash!) and controlling what lies ahead of me, God willing of course. I am really excited to get on stage again, and I am very excited to visit with my Dad and aunts/uncles/cousins, since I haven't seen him in almost 1 1/2 years since the divorce! I miss my Dad very much, and he's one of my biggest role models. Not to mention, going "home" to Pittsburgh will ROCK! I was watching Food Network the other day and they went to this Italian sandwich joint in Pittsburgh and I am like "Oh, we are SO going there after the show!" I hope I remember when I'm up there!
BUSY week this week. Going to Delaware today to train with Tracey. Sunday is our Fit Figures posing class, on Tuesday I'm presenting a 10-minute keynote to my business group, getting my hair done Wednesday, and picking up a banner for the bridal expo a business affiliate and I are working the following Sunday - after doing a makeup consultation on Saturday for my Fit Figures Team! All this, and normal PT clients, contest training, getting my peak week diet ready and show arrangements, and making sure I keep up with my college schoolwork! Only by the grace of God can I manage all this stuff. Only by taking one day at a time do I not drive myself nuts.
To all my clients out there, girls I am always thinking of you and hoping your training and prep is going well. I apologize if I don't always answer emails right away; I'd rather wait till when I have time to give you the full response I feel you deserve. Hang in there; you all are great!
Let me leave you with a great verse that I try to live by on a daily basis (I do fail, but I try my best!):
"If then there is any encouragement in Christ, if any consolation of love, if any fellowship with the Spirit, if any affection and mercy, fulfill my joy by thinking the same way, sharing the same feelings, focusing on one goal. Do nothing out of rivalry or conceit, but in humility consider others as more important than yourselves. Everyone should look out not (only) for his own interests, but also for the interests of others." Phillipians 2:1-4
Lots of Love,
Alissa
I haven't weighed in since Apr. 15, but when this post-period water weight goes away I'll check in again. To be honest, I'm actually (for once) NOT worried about my weight. I have seen so many drastic visual changes in my physique, day to day, over this past week that I know I am progressing. Trying to "get to" a certain weight and not getting there can deflate the positive momentum and cause you to have to dig deep for extra motivation, so in this case I'd rather not know my weight.
I do feel that I've done everything I can to prep, and I'm always looking forward (remember, if you look in the rear view mirror more than in the windshield, you'll crash!) and controlling what lies ahead of me, God willing of course. I am really excited to get on stage again, and I am very excited to visit with my Dad and aunts/uncles/cousins, since I haven't seen him in almost 1 1/2 years since the divorce! I miss my Dad very much, and he's one of my biggest role models. Not to mention, going "home" to Pittsburgh will ROCK! I was watching Food Network the other day and they went to this Italian sandwich joint in Pittsburgh and I am like "Oh, we are SO going there after the show!" I hope I remember when I'm up there!
BUSY week this week. Going to Delaware today to train with Tracey. Sunday is our Fit Figures posing class, on Tuesday I'm presenting a 10-minute keynote to my business group, getting my hair done Wednesday, and picking up a banner for the bridal expo a business affiliate and I are working the following Sunday - after doing a makeup consultation on Saturday for my Fit Figures Team! All this, and normal PT clients, contest training, getting my peak week diet ready and show arrangements, and making sure I keep up with my college schoolwork! Only by the grace of God can I manage all this stuff. Only by taking one day at a time do I not drive myself nuts.
To all my clients out there, girls I am always thinking of you and hoping your training and prep is going well. I apologize if I don't always answer emails right away; I'd rather wait till when I have time to give you the full response I feel you deserve. Hang in there; you all are great!
Let me leave you with a great verse that I try to live by on a daily basis (I do fail, but I try my best!):
"If then there is any encouragement in Christ, if any consolation of love, if any fellowship with the Spirit, if any affection and mercy, fulfill my joy by thinking the same way, sharing the same feelings, focusing on one goal. Do nothing out of rivalry or conceit, but in humility consider others as more important than yourselves. Everyone should look out not (only) for his own interests, but also for the interests of others." Phillipians 2:1-4
Lots of Love,
Alissa
Monday, April 14, 2008
Update
Training went great last week! I'm still feeling a-OK (no signs of overtraining) so I'm kicking it up again this week. On Friday, I'll be heading to Delaware for my final training session with my fitness coach, Tracey Greenwood.
Mon: AM - Back; PM - 4 mile run (36:34)
Tue: AM - Routine (60 min.); PM - Gymnastics class (90 min.)
Wed: AM - Legs; PM - 3-4 mile run
Thu: AM - Routine; PM - Sprints (~25 min.)
Fri: PM - Routine w/ Tracey (90 min.)
Sat: AM - Shoulders/Chest
Sun: PM - Posing Class (90 min.)
*Might add in another run on Sat or Sun depending on how I feel.
Strict diet again this week. I did go up to about 1000 cals Saturday and 1200 Sunday. For the rest of this week I'll cycle between 850 and 1050 every 2-3 days.
Mon: AM - Back; PM - 4 mile run (36:34)
Tue: AM - Routine (60 min.); PM - Gymnastics class (90 min.)
Wed: AM - Legs; PM - 3-4 mile run
Thu: AM - Routine; PM - Sprints (~25 min.)
Fri: PM - Routine w/ Tracey (90 min.)
Sat: AM - Shoulders/Chest
Sun: PM - Posing Class (90 min.)
*Might add in another run on Sat or Sun depending on how I feel.
Strict diet again this week. I did go up to about 1000 cals Saturday and 1200 Sunday. For the rest of this week I'll cycle between 850 and 1050 every 2-3 days.
Wednesday, April 09, 2008
Training this Week
Adding in those extra training sessions, I am definitely feeling it. Only Wednesday! I will be fine. :)
Sun: 10 mile run
Mon: AM: Back
Tue: AM: Routine (60 min); PM: Gymnastics class (90 min)
Wed: AM: Legs (60 min); PM: Run 3 miles (26:45)
Rest of week should be:
Thu: AM: Routine (60 min): PM: Interval Cardio (30-45 min)
Fri: AM: Rest; PM: Gymnastics/Routine (60 min)
Sat: AM: Shoulders/Chest
Sun: AM: Run (3-6 miles)
Sun: 10 mile run
Mon: AM: Back
Tue: AM: Routine (60 min); PM: Gymnastics class (90 min)
Wed: AM: Legs (60 min); PM: Run 3 miles (26:45)
Rest of week should be:
Thu: AM: Routine (60 min): PM: Interval Cardio (30-45 min)
Fri: AM: Rest; PM: Gymnastics/Routine (60 min)
Sat: AM: Shoulders/Chest
Sun: AM: Run (3-6 miles)
Monday, April 07, 2008
A Great Race!
Well, Dave and I are official finishers in the Cherry Blossom Ten Miler! We raced Sunday, and I stayed with him, urging him on and encouraging him to the finish line. In retrospect, I should've started his training program a month earlier, but I am so proud of him for sticking to it and following through.
We rested the remainder of the day, enjoying tasty carbs such as pasta with chicken and edamame, ezekiel bread, and a bit of pizza.
Today, I am in full force focus on my upcoming shows. Less than 4 weeks until Pittsburgh! Low carb day today, then I will take each day at a time, skating low carb days but going up at least every 3rd day. I hope by employing a more severe carb cycle that my body will respond extremely well and begin dropping weight quickly. I will also add in 3 additional training sessions from here out - a Tuesday night gymnastics class, Thursday night sport-specific cardio, and a Wednesday night run, which was only occasional previously.
I'm definitely excited that my season is coming up. I'm planning on three great shows, with the third being my best yet.
We rested the remainder of the day, enjoying tasty carbs such as pasta with chicken and edamame, ezekiel bread, and a bit of pizza.
Today, I am in full force focus on my upcoming shows. Less than 4 weeks until Pittsburgh! Low carb day today, then I will take each day at a time, skating low carb days but going up at least every 3rd day. I hope by employing a more severe carb cycle that my body will respond extremely well and begin dropping weight quickly. I will also add in 3 additional training sessions from here out - a Tuesday night gymnastics class, Thursday night sport-specific cardio, and a Wednesday night run, which was only occasional previously.
I'm definitely excited that my season is coming up. I'm planning on three great shows, with the third being my best yet.
Monday, March 31, 2008
Time's A-Tickin!
Another week down - yay, and... another week less to prepare! Got through the weekend and managed to stay clean and get in a good 7-mile run with Dave. We are ready for the race next weekend! This week, I still want to keep the intensity in my training, but I have to lay off towards the end of the week so I'm rested for the race...
Mon: Back/Bis
Tue: Routine (1 hour, high intensity)
Wed: Legs (about 80% and switching this day from Friday); Light Jog/Walk 30 minutes
Thu: Routine (1 hour, moderate intensity and focus on strength moves instead of conditioning)
Fri: Shoulders/Chest/Tris
Sat: REST
Diet yesterday was higher carbs, so today (Mon) was low carbs. Will stay low tomorrow, go up Wednesday, low again Thursday, moderate Friday and high Saturday in prep for the race.
Carb Intake this Week:
Mon: 50g
Tue: 50g
Wed: 100g
Thu: 50g
Fri: 100g
Sat: 150g
Sun: Big carb breakfast and post-run meal, but CLEAN carbs (oatmeal, brown rice, etc.)
My goal weight for Friday is 143's or lower!
Mon: Back/Bis
Tue: Routine (1 hour, high intensity)
Wed: Legs (about 80% and switching this day from Friday); Light Jog/Walk 30 minutes
Thu: Routine (1 hour, moderate intensity and focus on strength moves instead of conditioning)
Fri: Shoulders/Chest/Tris
Sat: REST
Diet yesterday was higher carbs, so today (Mon) was low carbs. Will stay low tomorrow, go up Wednesday, low again Thursday, moderate Friday and high Saturday in prep for the race.
Carb Intake this Week:
Mon: 50g
Tue: 50g
Wed: 100g
Thu: 50g
Fri: 100g
Sat: 150g
Sun: Big carb breakfast and post-run meal, but CLEAN carbs (oatmeal, brown rice, etc.)
My goal weight for Friday is 143's or lower!
Friday, March 28, 2008
Breakthrough!
Yay, I finally broke through my rut today... and am down almost a full pound. New weight is 145.9 and I'd like to be in the 144's before week's end. No leniency or time to spare... if I want to get to 135 in 5 weeks I've got to be right on the money with the diet. Once I get in it 100%, there's no stopping me! And I have a feeling I'm there right now. I'll report back on my weight early next week, but I expect to be down another 1-2 lbs. by Tuesday.
Today is Leg training in an hour, then gymnastics this afternoon, both sandwiched between two clients. This morning, I was up at 4:30am to attend my Friday AM Coaches Council bible study. Today is also Dave's birthday, so I came home from council and made him french toast with sourdough bread and real maple syrup. Tonight I'll bake him a peanut butter chocolate cake - but none for me!
Today is Leg training in an hour, then gymnastics this afternoon, both sandwiched between two clients. This morning, I was up at 4:30am to attend my Friday AM Coaches Council bible study. Today is also Dave's birthday, so I came home from council and made him french toast with sourdough bread and real maple syrup. Tonight I'll bake him a peanut butter chocolate cake - but none for me!
Tuesday, March 25, 2008
Low Carbs!
Tuesday - Feeling "fluttery" today... or hypoglycemic. Not sure why, but I ate a bit of oatmeal just now before I head out to gymnastics to practice my routine. This will be a long, intense practice to really work my conditioning. Only one workout today.
Diet should end up being around 90g carbs, and the usual 25-30g fat and 150-160g protein.
Wednesday - Slow day (work-wise) today, so I should be able to lift and run. Will try doubling up to single workout session like I did on Monday. I actually like it and it saves time, too.
Thursday - Will be another intense routine practice day.
Friday - Will be legs and afternoon gymnastics.
Sunday - LOOOOONG run with Dave. We will shoot for 8 miles. This will be our last long run before RACE DAY, which is the following Sunday - April 6!
Diet should end up being around 90g carbs, and the usual 25-30g fat and 150-160g protein.
Wednesday - Slow day (work-wise) today, so I should be able to lift and run. Will try doubling up to single workout session like I did on Monday. I actually like it and it saves time, too.
Thursday - Will be another intense routine practice day.
Friday - Will be legs and afternoon gymnastics.
Sunday - LOOOOONG run with Dave. We will shoot for 8 miles. This will be our last long run before RACE DAY, which is the following Sunday - April 6!
Early Update
Monday, I had a mini photo shoot, so I trained back and cardio at once (skipped biceps). Held back to about 80% intensity and volume on back so I wasn't too burned out for the cardio and the shoot.
2x8 Pullups
Narrow lat pulldown
3x15, 12, 10
FLEX Seated Row
3x12
Hammer Low Row
3x12, 12, 15
V-Bar Straight Arm Pressdown
3x18, 15, 12
Weight took 30 minutes. Followed by a 2-mile run plus warmup/cooldown (22 minutes). Followed by light stretching 5 minutes.
Photo shoot from 5:00 - 7:00pm
2x8 Pullups
Narrow lat pulldown
3x15, 12, 10
FLEX Seated Row
3x12
Hammer Low Row
3x12, 12, 15
V-Bar Straight Arm Pressdown
3x18, 15, 12
Weight took 30 minutes. Followed by a 2-mile run plus warmup/cooldown (22 minutes). Followed by light stretching 5 minutes.
Photo shoot from 5:00 - 7:00pm
Friday, March 21, 2008
6 Weeks Out
Yay, I finally broke through my rut! I'm down another 1.4 lbs. today - to back where I was on Mar. 8. So I really lost 2 lbs. this week. I really had to kick things into high gear - added an extra 3-mile run, kept carbs and fat lower, and trained twice a day yesterday as well as Tuesday. Today is gymnastics only and this weekend will be a 7-mile run. Hopefully I can keep up this losing streak (ha ha!) and get down another 2 lbs. each week for the next two weeks. That would get me back to a slower goal and make me a little less stressed. :)
This past week's Training:
Mon: Back/Bis
Tue: Routine, 3-mile Run
Wed: Shoulders/Chest/Tris
Thu: Routine, Legs
Fri: Gymnastics/Routine
Sat: 7-mile Run
This past week's Training:
Mon: Back/Bis
Tue: Routine, 3-mile Run
Wed: Shoulders/Chest/Tris
Thu: Routine, Legs
Fri: Gymnastics/Routine
Sat: 7-mile Run
Wednesday, March 19, 2008
6.5 Weeks Out
OK, I've been getting bugged, so here's my update! ;)
I gained 2 lbs. on the scale over the past two weeks. Diet has been straight, but I did have some minor hangups with it last week (had to attend two banquets) and training (missed two workouts due to scheduling conflicts and a minor knee injury). I am feeling very tight and lean, my delts are popping out and my arms are extremely tight - can't pinch any fat. Lower abs are finally tightening up, and of course my saddlebags are last to go! It's possible I gained muscle, especially since I look so much leaner and my face is beginning to resemble a kling-on once again, lol.
This week, I added in a second run to help with calorie expenditure, but also to help prepare for the race. Dave and I ran 6 miles last Saturday and this week the goal is 7 miles. So, I just did a short 3-mile run last night. When I train twice a day, I need to space workouts at least 4 hours and two meals apart or I am worthless for the 2nd workout.
Routine is coming together! I have all my strength moves except for one stupid handstand roll thingy. My coach tells me not to give up on it; we won't change it until we have to at 2 weeks out if I don't have it by then. She's right; I trust her!
On Monday I have a photo shoot, so that will definitely motivate me to stay on track with diet this week. I will do an official weigh-in Friday or Saturday of this week. I think I'll do a bodyfat check, too.
Oh, and I passed my NASM personal training exam on Monday - yay!
I gained 2 lbs. on the scale over the past two weeks. Diet has been straight, but I did have some minor hangups with it last week (had to attend two banquets) and training (missed two workouts due to scheduling conflicts and a minor knee injury). I am feeling very tight and lean, my delts are popping out and my arms are extremely tight - can't pinch any fat. Lower abs are finally tightening up, and of course my saddlebags are last to go! It's possible I gained muscle, especially since I look so much leaner and my face is beginning to resemble a kling-on once again, lol.
This week, I added in a second run to help with calorie expenditure, but also to help prepare for the race. Dave and I ran 6 miles last Saturday and this week the goal is 7 miles. So, I just did a short 3-mile run last night. When I train twice a day, I need to space workouts at least 4 hours and two meals apart or I am worthless for the 2nd workout.
Routine is coming together! I have all my strength moves except for one stupid handstand roll thingy. My coach tells me not to give up on it; we won't change it until we have to at 2 weeks out if I don't have it by then. She's right; I trust her!
On Monday I have a photo shoot, so that will definitely motivate me to stay on track with diet this week. I will do an official weigh-in Friday or Saturday of this week. I think I'll do a bodyfat check, too.
Oh, and I passed my NASM personal training exam on Monday - yay!
Saturday, March 08, 2008
End of Week 2
I'm rolling right along... finally found 'the groove' again this time! Dave had pizza Thursday night but it didn't phase me - ha! I surpassed my goal weight for week one but fell short for week two:
Week 1 Goal: 147.6 (Actual - 147.3)
Week 2 Goal: 146.2 (Actual - 146.7)
Week 3 Goal: 144.7
I'm not worried. I know that the body does what it does how and when it wants to. I could wake up tomorrow 2 lbs. lighter (hey, it happens to me all the time). So I am continuing to go with the flow. No changes to diet or training, but I'll be careful not to have too many free foods during the weekend, however clean they may be.
Delts are shaping up nicely now that my arms are getting tighter. Top abs are in and obliques are starting to show. Since I stayed lean, my glutes and hammies are MUCH tighter already than in previous years.
Routine practice is going well. My gymnastics coach showed me some great techniques for building my endurance and perfecting some strength moves.
Week 1 Goal: 147.6 (Actual - 147.3)
Week 2 Goal: 146.2 (Actual - 146.7)
Week 3 Goal: 144.7
I'm not worried. I know that the body does what it does how and when it wants to. I could wake up tomorrow 2 lbs. lighter (hey, it happens to me all the time). So I am continuing to go with the flow. No changes to diet or training, but I'll be careful not to have too many free foods during the weekend, however clean they may be.
Delts are shaping up nicely now that my arms are getting tighter. Top abs are in and obliques are starting to show. Since I stayed lean, my glutes and hammies are MUCH tighter already than in previous years.
Routine practice is going well. My gymnastics coach showed me some great techniques for building my endurance and perfecting some strength moves.
Monday, February 25, 2008
Weight & Date Schedule
OK, here I am at 10 weeks out from the NPC Pittsburgh. I did some number crunching and found that I need to follow the below chart to meet my goal:
-Fri. Feb. 22 – 149.1 lbs.
-Lose 1.45 lbs. per week to reach goal of 135 lbs.
Feb. 29 – 147.6
Mar 7 – 146.2
Mar 14 – 144.7
Mar 21 – 143.2
Mar 29 – 141.7
Apr 4 – 140.3
Apr 11 – 138.8
Apr 18 – 137.4
Apr 25 – 135.9 (Start Peak Week)
Definitely a do-able goal (1.45 per week). I just need to stay focused all week long. The season officially kicked off this past weekend with the Ironman show in California, and this coming weekend is the Arnold Classic. I am excited and fired up about the 2008 season and can't wait to show everyone the changes I've made!
-Fri. Feb. 22 – 149.1 lbs.
-Lose 1.45 lbs. per week to reach goal of 135 lbs.
Feb. 29 – 147.6
Mar 7 – 146.2
Mar 14 – 144.7
Mar 21 – 143.2
Mar 29 – 141.7
Apr 4 – 140.3
Apr 11 – 138.8
Apr 18 – 137.4
Apr 25 – 135.9 (Start Peak Week)
Definitely a do-able goal (1.45 per week). I just need to stay focused all week long. The season officially kicked off this past weekend with the Ironman show in California, and this coming weekend is the Arnold Classic. I am excited and fired up about the 2008 season and can't wait to show everyone the changes I've made!
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