workout

Well, here we are on protein day of cycle two of the Xtreme Fat Loss Diet. This week has been a struggle with me because of my thumb.

I have not been able to work out at all. I tried to do some lower body work, but any bouncing of my body is painful and any significant increase in my heart rate starts it throbbing.

I also just generally don’t feel particularly well with a feeling of general wooginess. When part of your body is dealing with trauma it is like the rest just functions at half mast.

I have been pretty good about sticking to the food plan though, with a few minor exceptions. I couldn’t fast entirely, but I did manage to keep it to three small bites of food corresponding with when I needed to take my medication.

I didn’t have a chance to plan as well as I would have liked and grocery shopping got pushed out a couple of days so I had to wing it a little. I found myself very hungry yesterday during moderate carb day. I assume that had something to do with not planning and therefore not eating enough of the right things at the right time. Hunger is not something that has been an issue with this program at all, except on fast days and that is to be expected and easily managed.

All of this makes me a little nervous for this cycles results. I am just hoping that I can really dig in next cycle.

Joel had a bodyweight workout made to accompany the program and I am really excited about that. I am a huge fan of bodyweight workouts and much prefer them to weight lifting. Included is a booklet explaining everything and with logging sheets. Also there are instructional videos for each exercise as well as follow along videos for each type of day. I am really excited to give these a try next go around.

My new cycle starts tomorrow and once again I have family coming into town. I have definitely had my challenges with the program and ultimately I am impressed that I am still motivated and dedicated to making it happen. Big step for me.

Learn more about Joel Marion’s Xtreme Fat Loss Diet

I have updated The Xtreme Fat Loss Diet page with my latest stats and measurements.  I lost 4 pounds!!!!

Unfortunately we have hit a little bit of a snag for this next cycle.  Saturday night I slammed my right thumb in the car door and it is pretty bad.   I can’t work out for a couple of days at least, heck I can hardly take care of myself.  My mom stayed an extra day to help me out and take care of the kids.

Also, this is my fast day but I am having to take pain killers and therefore I have to keep a little food in my stomach.  I am keeping it to the bare minimum, but total fast and the three workouts I had planned for today are out the window.  So, I am definitely not expecting much from this next cycle.

This is a total bummer because I feel like I had really good results the first cycle and I learned so much about what I need to do.  I am just going to have to be super strict on my food for the rest of the week.  I guess we will see what happens.

My protein only day went pretty well with my protein grams ending up spot on and my carbs super low, but my fat was too high.  Another thing to think about about this next cycle.

I lost 4 pounds in five days!  Want to learn more yet?

Joel Marion’s Xtreme Fat Loss Diet

Remember to plan ahead, log your food and exercise and keep your thumbs out of car doors.  OUCH!!!!

After logging my food for yesterday, my ratios are once again a little off. This time my fat was a little high and my carbs a little low. My calories were pretty dead on so that was good.

I was worried as I was adding foods to my log that I was going to go over but at the end it worked out fine since I logged my entire breakfast and only ate about two thirds of it.

I tend to be over critical and think too much about things but getting all these ratios just right is not that easy. This probably means I should have bought the upgrade with the calculator and menu plans.

This all gives me more to think about when planning out these two days next week.

Maybe I just need to give myself a break as well. It is my first cycle and the truth will be told Sunday morning when I check my stats. Stay tuned for that.

I have been really good about my workouts all week, but didn’t get my workout in yesterday since my mom was coming last night and I had so much to do. Need to make sure I make working out a priority and to make time for it. Doesn’t take that long, really.

Check out the Xtreme Fat Loss Diet Now!

Have a great day and remember to do something nice for you mom tomorrow.

After over a week of rededicating myself to The Gabriel Method, I am feeling better and better about it.

The one thing that I have really determined is that the visualisation CD is central to this.  I was really tired one night and really just wanted to snuggle in my soft clean sheets and go right to sleep so I skipped the CD.

The next day I felt a significant difference in my attitude and motivation.   I ate fast food for lunch and really craved some chocolate in the afternoon and was generally not as productive throughout the day.  Now, I am not going back to bad days and good days because that is really unproductive, but on other days when I had listened to the CD the night before, I had no problem making good choices and following through on my plans for the day. 

It has become pretty clear to me that listening to the CD every night, at least in the beginning, is integral to my success.

I am also noticing that when I make poor food choices my body lets me know about it.  Yesterday I had an amazing day out with a good friend.  We went to breakfast and I couldn’t resist having eggs benedict, my absolute favorite.  It was fine and I am not going to feel guilty about splurging, but I could tell that my body wasn’t very pleased with me about it.  So I had a smoothy with whey for lunch which amazingly lasted me till dinner.  After dinner I had a brownie for dessert, which I was really looking forward to but didn’t really do anything for me.  Good to note.  This morning, I woke up feeling nauseous.  Telling, right?

I just need to keep these things in mind when I make decisions about what I am going to eat.  I’d say the eggs benedict was totally worth it, but the brownie definitely wasn’t.  

My major accomplishment for the week was that I was really motivated to stay active and accomplish my daily list.  Almost every day I checked everything off my list, including the cleaning list (and we all know how bad I am at getting that list done).   I also really looked forward to doing something active each day.  I went to yoga on both Monday and Wednesday this week and I took Pella for a long walk on Tuesday and Thursday.  

Ever since we moved here 8 years ago, I have been thinking that walking up to the water reservoir, around and back would be a great walk and quite a workout.  There are some very steep hills and beautiful views at the top.  It is trails most of the way and not a lot of road time.  We don’t have sidewalks where I live so walking on the road can be a little perilous.   

I have always had an excuse as to why it was too far or too hilly or too hard and I have never done it.  This week, I did it.  It was one hour there and back and I felt fantastic.  It was a great workout with several spots that were perfectly suited to a quick sprint to get those flight instincts activated.  It was awesome!

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One of the biggest parts of my new years resolutions is to be healthier and finally lose this damn baby weight.  I can not tell you how sick and tired I am carrying around this extra 30 pounds.  There is no more time for excuses and although the weight isn’t flying off as quickly as I would like, I am dedicated to integrating exercise into my daily life, if for no other reason than it makes me feel really good and gets me out of the house by myself most days.

There is definitely something to be said for the peaceful, all consuming loudness of being alone with my mp3 player.  It’s almost as good as the silence below the bath water.  Very restorative and the sweat and chemical release is great too.

I am also counting and logging my daily food and exercise, but I will cover all that in another post.

For me, saying things out loud helps me to keep myself accountable.  With that, here is my exercise routine.

Finding the right environment

The first thing I did was change what gym I went to, or really changed gyms so that I would start going.  My old gym was one of those neighborhood jobbies and although the equipment was really nice and it was never busy, it also wasn’t very inspiring and they didn’t offer any classes.

I was also paying an extreme amount for two yoga classes a week at an Iyengar studio near my house.    Although I really enjoyed these classes, I just wasn’t sure that Iyengar was the style of yoga I wanted to pursue long term.  Also, although challenging I didn’t feel like it was really contributing to my weight loss, which at some point just needed to take priority.

So, I joined a gym very close to my house (one of the major chains) that offered  yoga and other classes included in the price.  In the end we are paying a little more for the gym but a lot less for yoga and in this economy and with my weight loss goals for the year, I think this is the best fit.

I do miss taking yoga classes at a studio.  It is a totally different experience and much more serious and I fully plan on finding a studio to join after I have reached my weight loss goals that is more aligned with the style of yoga I would like to pursue going forward.

Vinyasa Yoga Classes

I attend 2 Vinyasa power yoga classes a week and would like to add in one more on Sunday mornings, but realistically this will most likely be an on and off thing as weekends are really family time and that needs to take priority.  But, if we are just sitting around doing nothing on a Sunday morning, then I will try to hit this class once in a while.

I have done a bunch of research about how many calories are burned during a vinyasa yoga class.  I found varying numbers from 300 to 500 calories and hour.   It would be significantly more if this were a hot class, but alas it is not.   The class I take is 90 minutes and so I usually log 500 calories for the class.

Cardio 

My cardio machine of choice is the treadmill, but I would really like to add in some biking as well.  Maybe even a spinning class one morning a week if I can ever get Ian to stay in the child care room there.  

Anyway, I have been good about getting two additional hour long cardio workouts per week, but this really needs to be three.  Maybe as the weather gets nicer, I can take this one outside –  A long walk with the dog or a heavy duty landscaping work day or a bike ride on the Burke.

I do interval workouts alternating between running, walking, hills and sprints.   An hour gets me about 450 calories, but this should increase as my abilities increase and I can up the intensity.

10 minute mini workouts

My next step is to add a quick 10 minute mini workout at some point each day.  This is an opportunity for me to target a certain area or get in an extra strength builder or do some of the yoga poses that I no longer get to do taking an all levels gym based yoga class (mostly inversions).

Some of my options for this are….

Tony Horton’s 10 Minute Trainer –  I have these videos but I haven’t really used them much.  They do seem like a great way to get pretty intense 10 minute workouts that cover a diverse spectrum of exercise.  I like how Tony Horton doesn’t use the same old same old techniques, but incorporates yoga, pilates and multi-dimentional exercises into his workouts.    It may just be time to pull these videos out.

Bosu Ball Daily Dose – I really like the Bosu ball and am looking for more ways to use it.  The Daily Dose is a set of three exercises repeated in circuit and can be modified to increase or decrease the intensity.  It’s pretty fun and a good workout.

Core Workout – I really like the Tony Horton’s 10 Minute Trainer Core workout.   There is also a bosu ball core workout that looks interesting.   And although I am really not into the design on this site – it makes me a little dizzy, they do seem to have lots of core exercise examples.

Quick Yoga Series – I am really missing head stand (Salamba Sirsasana), shoulder stand (Salamba Sarvangasana) and plow pose (halasana).  These were some of my favorites, but in the gym class environment it just isn’t possible to do these poses, so I am going to try and incorporate them often, hopefully daily at some point.

Just a note, my old yoga instructor said that it is very important to do shoulder stand after you have done headstand – something about balancing things out and such.  They go hand in hand I guess.

Combining these with a forward bend, a mild back bend and a twist would make a lovely little restorative sequence.

So to get down and dirty with my year long resolutions, by the end of the year I would like to be consistently taking 2 yoga classes a week and a spinning class.  Ian starts preschool in the fall so that will open up a morning a week to take a spinning class.  I would also like to be doing 2 additional cardio workouts and 5 mini workouts a week.  

With all that said,  I also want to keep in mind this years overall goal of not getting overwhelmed by the enormity of the task at hand.  I will push myself strongly, but also be forgiving.  If I get overwhelmed or start feeling bad about my results or not going to the gym some night, I will give it up and that just simply can not happen.  So as I have been telling myself over and over and over and over again lately “remain calm and think positively” and hopefully I will learn that it is ok to give myself a break sometimes.

This is my favorite Bosu Ball Workout I have found.  I also like to sit on it in boat pose while watching TV and it provides good additional support for roll ups as my abs have a serious case of the baby makers.

Note:  The titles and wording that I use may be different than the official video.  Please don’t hold it against me.

Daily Dose – 10 min Total Body Bosu Workout

Sit Down/Get Ups

  • Stand in front of the ball. Tighten your abs, square your legs, arms out in front of you.
  • Sit down on the ball and lean back until just before you would tip over
  • Use your hands on the ball by your hips for support if you need it, otherwise arms stay out in front
  • Using your abs and hips pull yourself up to a squat and then use your legs to lift you to standing. Be careful of your knee position to avoid injury.

Open Down Dog to Push Up

  • Stand behind the ball with your legs spread wide. Place your feet on the ball in front of you. A down dog with an open stance.
  • Stretch your tailbone toward the sky and support yourself strongly with your arms, shoulder moving towars your waste and into the shoulder blades.
  • Move one knee to the ball walking your hands out in front of the ball and do a push up.
  • Return to open down dog then alternate with the other knee.

Stand on the ball

  • Stand with both feet on the ball, hip width apart. Hands at your side.
  • If this is difficult, stay here and move on when you feel ready
  • Lift your hands and arms slowly out and over your head then bring you hands down through the center of your body, breathing in on the way up and breathing out on the way down.
  • When you have mastered this try looking up at your hands at the top of the movement.
  • When you have mastered this, try the whole thing with your eyes closed

The goal is to do four sets of 15 reps of each exercise in curcuit.

Watch the full video for detailed instructions, form essentials and beginner and advanced variations and modifications.

I have a confession to make.  I collect exercise paraphernalia.  I am one of those people.  I see some new piece of exercise equipment or workout video and I fall right into it’s trap and before you know it, it is in my living room.   Yes, I even had a Tony Little Gazelle at one point.  I’m so ashamed.  It’s a good thing my house isn’t bigger or things might get ugly.

I have made a vow that at some point I am going to create the ultimate workout, incorporating them all.  Maybe it will make me millions.  I could make quite the circuit workout using the circular floor plan of my house. Hmmm, that’s a thought.

In the meantime, I have just discovered an alternative and fantastic use for all this crap.  This morning I pulled out the mini trampoline, which I actually do use while watching tv.  It’s fun, what can I say.

By the way, have you caught the The Starter Wife mini series that led to the new tv series on USA.  I ran across it Monday morning by accident and I have to say, I really like it.  I think I am going to tivo the series even though I can’t imaging having more TV I feel obligated to watch.  No wonder I’m so fat.

Anyway, I digress.  So,  I am making lunch for the kids after preschool today and all of a sudden the wining for food and milk and crackers and “I’m hungry” and “When’s lunch” etc.  came to a halt and all I could hear was laughing coming from the living room.

This, I had to check out.  What did I find?  Ian was happily bouncing on the mini trampoline and Ada had turned over the Bosu Ball in the trampoline’s spot in the corner and was balancing, struggling, falling off and trying again.  I also saw the pilates ball that they love to roll around and chase, usually leading to them chasing each other and the bands which make for great, if not a little dangerous, tug of war ropes.  It was a little bit of an aha moment.

CIMG2840

This stuff may go to good use after all.  See, I live in Seattle and if you know nothing else about Seattle, you probably know that it rains a lot here.  And I mean a lot.  It is cloudy and dreary and a stay inside day here more days than not.  Why do we live here?  You got me?  No really,  there are lots of really great things about living in Seattle, the weather just isn’t one of them.

Anyway,  heading into the winter months with small kids has to have all Seattle moms a little nervous.  Without the backyard or neighborhood park at our disposal, how do you keep the kids and yourself from going completely stir crazy?  Well, I think that I may have just found myself a solution.

The exercise equipment playground has erected itself in our living room.  A little messy?  yeah.  A little rambunctious?  Yeah, but just for a little while and the tired satisfied look of children that just had a good romp and now are ready for a nice long nap is priceless and worth an hour of chaos any day.

And you know the best part? I can’t wait to play with them.  Exercise and family fun for everyone. Ahhhh.