Thursday, December 13, 2012
Workout went like this:
Squats- low as possible
135lbs for 10, 205lbs for 5, 6 and another 5, 155lbs for 8 and 135 again for 10
Walking Lunges- come right down
45lb dumb bells for 20, 50lb dumb bells for 20, 35lb dumb bells for 30.
*50lb dumb bells is another personal best*
Beating personal bests is so motivational. I love it! I have so far completed all my December goals except the hot yoga which I will have to roll over into a January goal, I think.
Staying motivated can be difficult, especially at this time of year, however setting small goals for yourself helps to stay focused and driven. All those small goals eventually come together as a part of your ultimate, bigger goal.
So work is done for 2012. Hooray! Kevin will be done today, we are driving tomorrow morning, hanging out at Kevin's parents on Saturday and flying on Sunday. So excited to go home!
The remainder of the day today will be spent doing laundry, packing and hanging out with my hubby when he gets home.
My back is still so stiff and sore that I think a nice hot bath will be much deserved. I feel pooped but so great. I am generally all about pushing myself, Andrew helps of course, but I have learned that without discipline, consistency, desire and a willingness to get out of ones comfort zone results will never be achieved.
Until next time!
Wednesday, December 12, 2012
Tuesday, December 11, 2012
*Me comlpeting a 225lb barbell squats*
*Kevin completing 225lb barbell squats*
Monday, December 10, 2012
Ground chicken breast
Make into balls, place on cookie sheet and bake at 350 degrees for 20-25mins
*Note: you can use any veggies you like*
2 cups dry oats
2 cups water
1 tsp vanilla
1/2 cup slivered almonds
Dash of natural honey
1/2 cup berries (I used raspberries)
Combine ingredients and bake at 400 degrees for 20 mins
Friday, December 7, 2012
Thursday, December 6, 2012
I have been pushing myself so hard for quite sometime now and you have no idea the number of times I have had to tell my inner voice to just SHUT UP....lol
Fitness, getting out of your comfort zone.....it is all a mind game. "The mind will quit a thousand times for the body does".
There are things that my body can do, weights I can lift, the amount I can handle in the gym that I never thought possible and there are so many times that my mind takes over and tries to tell me that I can't do it, I can't take it anymore, etc.
The trick is learning how to control that voice, learning how to fight it, take it on and prove it wrong!
Even the other night when I was working to beat my mile run time, that voice kicked in and said "you need to stop, you're tired, you can't do it!" So what did I do? I talked myself through it. I said, Melissa this is one of your December goals, PUSH, you got this, you can do it! And guess what? I did.
So next time that voice tries to take over your mind, remember your body is far stronger than the voice telling you to stop. Push and keep going just a little further, get out of that comfort zone and it'll leave you with the most exhilarating feeling of accomplishment.
I shopped for myself mostly but picked up a few more Christmas gifts as well, however I was an early Christmas shopper this year so most of my presents are already bought.
The trip was mostly a splurge for me and a needed one because with my drop in size I had very little dress clothes left and what does one wear during the festive season if one has no dressy clothing. Exactly, nothing! So I shopped, spent too much money but got some things that I needed; and okay maybe a few things that I didn't.
I am still shocked by the size I fit into...lol, it baffles me!
So back to my purchases, I bought:
A wool jacket
3 pairs of jeans
3 pairs of dress pants
1 dressy sequinned tank
1 funky chain
And here it all is after I got it home.
Wednesday, December 5, 2012
*Elissa, myself, Naomi and Olivia during my photo shoot
with Tim Rollans
at World Gym, Fort McMurray*
*The Keane Classic Team: Olivia, Elissa and Naomi*
*Athlete Meeting night before the show at Keyano Theatre*
4 x 12 lat pull down
3 x 10 trap rows superset with
3 x 10 barbell upright rows
3 x 10 supinated barbell row superset with
3 x 10 pronated barbell row
*Andrew Bambury Photography*
Tuesday, December 4, 2012
Walking Lunges with 45lb Dumb Bells. You can tell by the video that it isn't easy.....lol
That's Andrew cheering me on and pushing me
Train Hard and Lift Heavy!
It's an amazing feeling!
Saturday, December 1, 2012
So what's new in my world?
Training: Working out is going really well. I am pushing hard, lifting heavier, beating personal bests and feeling great. Had a rest day on Wednesday. Thursday, however I was back at it with Andrew for legs and ow, my legs are still sore 2 days later. Friday, I had another rest day but I walked around the entire West Edmonton mall all day. Today, I worked shoulders and abs and tomorrows plan is a total body workout.
Diet: Keeping it clean and planning ahead. Wednesday, we had another Christmas gathering and being that it was just finger foods, I knew it wouldn't be healthy, so I ate before I left to avoid being hungry and indulging in things that would make me feel gross later. Plus I made sure to drink only water. We also left to go out of town on Thursday and again I prepped snacks for the drive to avoid the gas station junk food along the way. Being that we are away from home, I am working out at a gym here, which is nice, quiet and an overall great facility.
Energy levels and overall health: Energy levels have been high and I am doing well with improvements in lifting, etc. I admit to feeling bloated and gross a lot since the show and I have gained approximately 3-4lbs since, however Andrew tells me not to be paranoid and that a few pounds is normal. I should be proud that I haven't gorged so much and gained double that or more. Apparently a lot of people do post show and a lot of people also avoid going to the gym because they lose that desire after having worked so hard for months. I also haven't had a period since October and therefore I am bloated and that could also be leading to me weighing heavier. Missing periods during competition prep with the heavy training and diet in not uncommon however but I hope I start soon to get my body back on track.
Shopping: I am having a difficult time finding clothes that fit; pants and jeans especially. Why is it that when I was a 6, there always seemed to be sizes 0-2 readily available and yet now that I am that size, there are loads of size 6 available. Grrrrrr! I walked all over the West Edmonton Mall on Friday, only to get 2 pairs of dress pants and 1 pair of jeans. (Sigh!)
Upcoming goals for the week:
* train hard/ heavy
* beat my mile run time
* eat clean
* pack for home for Christmas
* try some new recipes
* prep for photo shoot on December 8 or 9
* stay clean at my Christmas party on December 7
Tuesday, will be the start of my last shift before Christmas break and then I am off until January 7th. I am also taking Saturday and Sunday off next weekend. I am happy to be going home for Christmas this year with my hubby to see my family. Hoping to be able to stay mostly clean when I go home and to hit the gym a few times while I am there.
Until next time, keep training and eat clean!
Personally, I find training the best form of stress relief, especially lifting and lifting heavy.
You must all be wondering by now where I am going with this blog and what happened to create it. Well without going into too much detail, I'll give you two words to sum it all up.....EX-WIFE!!
Enough said! Anyone who has one of these in their lives needs no more explanation to understand my frustration.
In one respect, even talking about it, would almost make it seem as though she is winning, however little does she know that the more she pisses me off, the more I push and the more drive and determination I have at the gym. So, in the long run, yes, she irritates me but the frustration gives me a desire to pump it out, making me feel better and fitter for both myself and my husband. All the better for me so......Yay Me!
My point with this post; is not to explain how frustratingly annoying selfish ex-wives can be. The point, however, is to explain how great training can be as a method of stress relief.
Remember this; instead of over-eating, drinking or whatever other unhealthy habit and excuse you use to avoid training when you have a bad day; get to the gym, train hard, sweat and push all that negative energy out. I'll guarantee that you feel better afterwards!
Wednesday, November 28, 2012
Tuesday, November 27, 2012
How to perform burpee push-ups:
Start from a standing position, lowering down into a squat with hands on the floor in front of you
Kick feet back into push-up position
Immediately return to squat position
Stand and jump up as high as possible
I took the day off of work on Sunday, had some errands to run, training to do plus cooking, cleaning and laundry.
Preparation of food for the week went great, is so convenient and makes it much easier to stay on track. It took me about 2-3 hours and I cooked Chicken breast, ground chicken breast burgers, tilapia, asparagus, salads, zucchini and rice.
I'll explain. Saturday night there was a change in plans and instead of heading to the gym, Kevin decided to take me out for that birthday supper. You know the one we missed on the actual day because I was in full competition mode. We had a great time, enjoyed each other's company and I enjoyed my meal and dessert.
However, all the while I was thinking I shouldn't be eating this, I shouldn't have dessert and so on. So why is it that I still beat myself up, even after all that I have accomplished. I mean I KNOW for a fact that a little treat once in awhile is not going to do me any harm, so why? Is there really any need for me to be so paranoid?
I think that there are several reasons why I do this to myself:
1. I am scared that I will end up where I started and all this hard work will be wasted
2. I am scared because I don't know if I will be able to maintain and right now we are just playing around with calories, etc to see what works best for me
3. My body is strange and reacts differently sometimes than Andrew and I expect it to
But I also believe that I have to teach myself not to. I have to teach myself to enjoy those little indulgences as much as I enjoy my healthy carbs because really I don't allow myself those so called 'bad' things very often at all.
I guess the point of this blog is to both help me get past my fear and guilt of enjoying a little indulgence once in awhile and to help me learn to enjoy those times in life when I allow myself the luxury of a little treat. I DO NOT need to beat myself up over it.
After all, it's good for me to enjoy things like dessert once in awhile; especially for my birthday.
So make sure, you allow yourself treats from time to time and make sure you enjoy them. Don't spend any time after beating yourself up; just get back on track and move on; knowing that you enjoyed an incredible dessert and had fun doing so.
Sunday, November 25, 2012
It is important to always have faith and to believe in ourselves. Stay positive and focused and never give up. "Fall 7 times, get up 8". This is true for all instances in life, not just fitness and health, and it made me think of how many times during my competition training that I thought I would never get through it. However, just with a change to a more positive attitude and focus, I pulled through and rocked it.
Check out the video and remember, Never give up and Always Believe in yourself!
I'll leave you with this.
Until next time.
Saturday, November 24, 2012
Sprinkle of feta cheese
I love stretching and I love yoga.
Typically, I shut off the world, put on some light or instrumental music, get in the zone and stretch. With each stretch I try to go a little further than the first time to increase my flexibility. My favorite though is practicing outside in the summer time or on the beach while on vacation; I just grab my mat and go.
*cruise stop in Great Stirrup Quay-Bahamas in 2010*
My body has transformed since then!
I love trying new stretches or setting goals to learn new yoga poses. I set a goal about a year ago to learn how to complete this one and voila, I did it.
One thing that I am also interested in is 'Hot Yoga', I haven't tried it yet.
Has anyone? What did you think?