~~~~~~Randy Pausch~~~~~~

The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough.

Consistent practice equals consistent progress.


Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start.


Thursday, July 31, 2008

How's This for a Goal....

I want THIS dress in December

Wednesday, July 30, 2008

A Little of This and a Little of That...

I have no grand topic inspired post for today so let's make this a "update" post.

I did my second day of the 100 push-ups plan. I did manage to get three more push-ups than required on the last set so I was happy.

My knee is better. I have completely laid off quad work. My workout is based around KB swings and KB snatches, along with the push up program and cardio (SS and HIIT). I am also doing some glute specific and core work here and there and some downright evil stretches. Oh, let's not forget cardio. Have I mentioned how much I hate cardio???

I feel like I should have more on my workout plan but what I have is intense and hard. I think I will resist the urge to add more for a few weeks.

I am having major carb cravings lately but my carbs have been VERY low for the past few weeks so I think I am due for a carb up. I am trying to hold off until Friday though so I can join the boys on pizza night. (We finally found a good gluten free crust!!)

I have finally dropped below 215 (214.2 as of today) and I am ALMOST into about 5 pairs of "new" pants hanging in my closet. I do have a few 16W that I can get into and be sort of comfortable. LOL Shirts are another story. I must be the only woman on the planet that can't lose weight in their boobs. (And before anyone says they wish they had my problem, remember, YOU can probably buy bras IN A STORE. I have to special order them online and pay through the nose for them!) I am wearing a 40 band right now and it is WAAAYY to big. But I am not quite ready for a 36. With my cup size I will need to be in a 36 before I can buy a bra in Target, if I am lucky!

I will be getting my follow-up cholesterol screening done soon (once I get off my lazy butt and go to the lab!) and I am anxious to see the results. My totals were god last time but my good (Thats is HDL right??? Why can I never remember that?) number was very low and my triglycerides were borderline. Since following a keto diet, I am hoping to show much improved numbers.

Tuesday, July 29, 2008


July 29
Bust - 44.25
Chest - 36.25
Waist - 41.5
Hips - 48.5
Thighs - 26.5
Calves - 14.75
Upperarm - 16
Forearm - 112
Wrist - 6.5
Neck - 14


Sunday, July 27, 2008

Progress Pics

Can YOU Do 100 Push-ups???

NO!? Wuss!

Okay, neither can I, but I'm gonna darnit!

Over at 100 Push-ups.com they have a plan to get you to 100 in 6 weeks. Now I am not delusional enough to think that I can do 100 push-ups with 6 weeks of training regardless of what some well designed website says, but the plan seems sound. I am going to start with knee push-ups for 6 weeks and redo the program and move up to bench push-ups and then to floor push-ups. I have a goal of doing 10 real push-ups by the end of the year. I have just enough time to run through this program 3 times (knees, bench, floor) before then.

Other than impressing my friends at a party and making my husband feel inadequate, I can't think of any reason that I need to do 100 push-ups, but it would still be cool! LOL

Saturday, July 26, 2008

Log - Week Beginning 7-21-08

I am posting a little eary becasue I have decided to take the rest of the weekend off. My legs need some rest time. I will be rethinking next weeks plan. I am overworking my legs. (and I wonder why I have knee problems?!) Not exactly sure how I am going to work it yet. We will see.

Wednesday, July 23, 2008

Nothing like the threat of a bathing suit...

...to motivate you!!

So, my inbox was the victim of, what I thought was, a bad joke. Then I realized my husband was serious. He wants to attend his company's Summer Party. Which, BTW, is in 2 weeks AND at the local water park! Nothing like a little notice!

After I recovered from my panic attack, I asked him if he was serious. He was and is!

But, I had one hell of a workout today. There is nothing like the thought of my pasty white thighs in a bathing suit to make me push extra hard.

Today's workout consisted of Romanian Deadlifts (4X8 @ 92lbs), Push up and KB swing circuit (4 sets, 12, 11, 10, 9 reps, 25lb KB), highpull/single arm swing ladder starting with 5 reps each side and no rest (20lb KB) and 20 minutes on the Gazelle.

Tuesday, July 22, 2008

Bad Knees and Evil Cheese

Hey that rhymes!

So this weekend I managed to do something to my knee. I think it was the over zealous BSSs on Friday! I am fairly sure that it is a case of tendinitis based on every thing I have read online. I have been doing the recommended stretches and it is improving greatly. I have also backed off of direct quad work this week. I have a doctor's appointment to confirm this theory on Friday. After he gives his verdict I will adjust my plan accordingly.

What sucks the most is that I am limited in my walking. Working out doesn't hurt and using the horrid Gazelle doesn't hurt but walking hurts. So my activity level is pretty low right now. Which of course is interfering with losing weight. Not to mention leaves me with a very cranky dog! I'm not sure which is worse.

I also think part of my weight stall is due to my cheese consumption. I have only recently starting eating cow's milk cheese and I am afraid it needs to stop. So I will be cutting my cheese down to 1 oz per day max and see if that helps. I am also going to log for the next day or two in Daily Plate and make sure I am still on track. I am not gaining so that is something but I am also not losing.

Yesterday's workout consisted of Plie squats, push ups, windmills and snatches.

Plie squats are hard. I did them with no weight since I was babying my knee. Maybe if my glutes weren't already fried from BSS they would have been easier. I really felt them in my glutes and inner thigh.

I was able to do a set of 5 push ups on the bench. That is up from 3 last week. If I can keep up this pace I might just meet my goal of 10 real push ups by the end of the year. I did 4 sets on the bench 5, 3 1/2, 3 1/2, 3 1/2 (A half meaning I got down but couldn't get back up!) and then I followed that with 3 sets on my knees 10, 8, 6.

I did Windmills and snatches as a circuit and that probably wasn't the best idea. I wasn't able to get in the right position every time for the windmill. Next time around I will separate them and do separate sets.

Today is active rest. I may do absolutely nothing. My legs are SOOOOOO tired! LOL But we got the replacement Wii Fit disk yesterday so I might play some balance games or something. I had plans of doing time on the gazelle but that will depend on how my knee is feeling.

Saturday, July 19, 2008

This weeks log

All I have to say it that max Vo2 training SUCKS!!

Friday, July 18, 2008

I WILL stick to my plan!

I spent the whole day at the park with the kids. Even though, for the most part, I sat around and talked with the other moms, I am worn out. All I want right now is a nap!

However, I have made the commitment to stick to my plan. It is not an overly aggressive plan so I really have no good excuses! Of course the fact that today's plan includes BSS doesn't help. Have I mentioned how much I hate single leg work??

So here is what is on the plan for today.

BSS - 4 sets, 6 reps each side holding 25lbs on the working side (Hated Exercise)

KB swing/clean and press into swing combo - 2 sets, 12 reps each side with 20lb KB

20 minutes on the gazelle (Hated Exercise)

I also spent about 15 minutes hula hooping at the park today with the kids.

Wednesday, July 16, 2008

Where have all the workouts gone?

I haven't been logging my workouts lately. I am lazy and they have been rather unstructured. When you walk into the room, pick up a kettlebell, set the Gymboss and start swinging random exercises for 30 minutes it is hard to remember what you did.

As part of the Challenges on JP Fitness, I am making it my goal to become more structured in my workouts. So I have the next few weeks planned out. Today's workout looks mighty simple on paper but it kicked my butt!!

Single KB front squat, 3 sets of 6 reps on each side with 25lb KB. I was supposed to do 4 sets but I did squats yesterday and by the end of the 3rd set I was done.

KB Highpull (each side) and single arm swing (each side) circuit, 12-10-8-6-4-2 reps with 25lb KB

20 minutes on Gazelle

So there it is. So simple looking. I was so glad to get to the cardio portion and I HATE cardio! LOL

I have a slight fascination with the snatch lately. It is by far my favorite KB exercise. Lately I have been wanting to try a barbell snatch. If only the stupid weather would cooperate. I don't have enough space inside. I would break a window. Imagine explaining that to hubby. He is already convinced that I am going to put a KB through a window one of these days!!

Tomorrow is my rest day so I think I will play around with the barbell snatch with no weight to get a feel for it. I know it isn't technically a rest day then!

Tuesday, July 15, 2008

JP Fitness Second Half of '08 Challenge

Runs from August 1st to December 31st, must set between 3 and 6 goals and post monthly about your progress.

So here are my goals:
  1. Weight goal - 175, I would like to be 165 by December 31st but I think that is an unrealistic goal.
  2. Size goal - 14, I have a formal party to go to the first week in December and I would love to be able to look awesome in my dress. (a 12 would also be really cool! I think I may have been 12 last time I wore a 12, okay that may be a bit of an exageration)
  3. Workout goal - I will incorporate one exercise in each workout that I hate. I have a tendency to avoid things I can't stand, namely single leg work and cardio. So BSS and lunges will be finding their way into my workouts.
  4. Performance goal - 10 real push-ups. Right now I can only do them on my knees, I really want to work up to doing them on my toes.

Thursday, July 10, 2008


Here is what I have planned for the next 2 weeks:

  1. Chicken breasts with Franks hot sauce, green beans with olive oil and almonds and mashed sweet potatoes for the boys
  2. Ground buffalo with Mexican seasonings, diced tomatoes and black beans over riced cauliflower, topped with avocado
  3. Pepperoni Pizza with cauliflower crust
  4. Chicken wings with Franks hot sauce and spinach salad with avocado
  5. Sesame shrimp with tahini sauce over spinach salad for me and rice noodles for the boys
  6. Hamburgers on millet buns (boys only) and spinach salad with avocado
  7. Pork loin roast with hummus, cut veggies and sunflower seed crackers
  8. Pepper steak over riced cauliflower and spinach salad
  9. Seared Tuna steak over rice for boys and spinach salad
  10. Meatballs with marinara sauce over zucchini "noodles" and garlic bread (coconut egg bread base)
  11. Pork and beef chili with coconut egg bread
  12. Crab and cheese stuffed flounder with almond crust, green beans and LC/gluten-free cheddar muffins
  13. Sawmill gravy with buffalo over LC/gluten-free biscuits and berry salad with cream
  14. Chicken Cobb Salads
  1. Leftovers
  2. Tuna Salad in lettuce wraps
  3. Spinach Salad with chicken breast and avocado
  4. Omelet
Breakfast (boys only):
  1. Pumpkin Bars
  2. Baked Oatmeal (boys only)
  3. Popcorn "cereal"
  4. hard boiled eggs and cheese
  1. sunflower crackers and hummus
  2. Pumpkin bars and cream
  3. Almond crackers and peanut butter
  4. Fruit smoothies (boys only)
  5. Toddy coffee protein shake
  6. Whipped cream ice pops
  7. Coconut oil "candies"
  8. Nuts and cheese

Only Two Days?

It has only been two days since my last blog post but it seems like forever.

I am gearing up to start the Women's Challenge over on JP Fitness. I think the challenge will be good for me. I don't really have any direction right now. I am just sort of floating along. The challenge will help focus me.

In keeping with my Type A personality I have my workout schedule already in place. I am pulling a few stages from NROLW and NROL and then finishing up with WSFL. I have modified a few of the exercises to incorporate more kettlebells but the basic layout is the same. On my strength training days I will also do 20 minutes of SS cardio in keeping with my new mantra, "Do an exercise you hate everyday!" In between my strength training days I am going to play on the Wii Fit. The Yoga and Balance exercises have actually helped my feet a lot. And since there are plenty of single leg yoga poses there are plenty of things I "hate" to do on there! LOL

Between now and the start of the challenge I am going to focus on swings, push-ups and some ab work.

Diet is ketogenic and I have no plans to change that.

The challenge runs through December 1st which is perfect timing since K's company holiday party in usually the first weekend in December. So I will be able to end the challenge by buying a KICK A$$ evening gown.

I found a picture of us from the party in 2002 or 2003. Man we are both FAT. It ought to be one hell of a before and after picture!

Tuesday, July 8, 2008

Back on Track

I am focusing on getting back on track today. Yesterday was a carb up day that I took a little too far! LOL I don't think Taco Bell is the preferred carb up food! Not to mention my children were sent home with two bags of the best peaches in the world this weekend and I lost all self control. Man, were they good!

So today I am working on getting back in ketosis by staying as close to 0 carbs as possible. I also have a kettlebell circuit planned for my workout followed by 15 or 20 minutes on the gazelle.

I have a doctor's appointment today and then I am meeting a friend for dinner so I will have to be very careful.

I was finally below 220 but today I found myself at almost 222. I am not really worried since yesterday was a carb up day and my cycle begins soon but it was still a bit of a wake up call to not see the teens on the scale anymore!

So back on course and off to the gym!

Circuits, Circuits, So many Circuits

I have been compiling a list of KB circuits as I find them online for those days that I lack creativity and inspiration. (or for those days that I know I am a big fat cheater and will choose the easy exercises.)

Here is the one I chose today...

Windmills X6

Swings X12

Reverse Crunches X12

Alternating Swings X24

Push Ups X12

BSS X12 each side

Snatch X12 each side

Russian Twist Combo X12

KB front Squat X12

Sunday, July 6, 2008

"Keto" Pancakes

These were really good!

1/2 cup almond meal
3/4 cup Vanilla protein powder
3 tsp. Splenda
1/4 cup water
2 eggs
1 Tbsp oil

Mix all together well and cook over medium heat.

Makes about 4 pancakes.

Cha Cha Cha

I am back to doing the two pound shuffle! LOL

I was hoping to be down to 200 by the time the JP Fitness Women's Challenge began but that isn't going to happen. I am still hoping for 210. Nine pounds in one month is totally doable. Especially now that I am in a weight loss frame of mind.

I really would love to reach my goal of 165 by December 1st. However, I am setting my Challenge Goal for 177. That is 2 lbs a week. I have to hit 2.5lbs a week to hit my 165 goal. I hope I can do that but it is hard to maintain that loss for 5 months without a plateau.

I am going to start keeping a food diary but I am not doing it in the computer. I am going to keep an old fashion pen and paper one. I figure if my weight loss starts to lag I can go back and add a few days into daily plate and see what is going on.

I am also considering adding in more SS cardio. I truly hate the stuff but it is a means to an end so... Get in, get it done, get out fast!?? Between walking the dog and SS cardio I should be burning a decent amount of extra calories.

Saturday, July 5, 2008

I was warned...

Someone told me that there were people on the Oxygen forum that were less than friendly. I figured I would mostly lurk so I went there anyways. I was warned.

I just had my hand slapped because I don't count carbs correctly and I confuse people. This isn't the only problem I have had over there. I have asked a couple of questions, explaining that I have done a search or read the sticky but still can't find the answer to my question. Only to be told to use the search feature or read the stickies.

It seems that anyone that does things even remotely extreme, like very low carb or lots of cardio are dismissed as doing it wrong. "That's extreme, it's not necessary." I have never once told someone how to do something. I have never once said, "My way is the right way." I simply answer the question that was posted. How many carbs do you eat? How do you eat that low? I did not ask to have my WOE critiqued.

It is definitely time to move on from Oxygen. Their forum was never a good match. I don't know why I stayed around so long. There are way too many people over there who insist that there is only one way to do something and are very quick to criticize, scold and get sarcastic with those that don't fit their mold.

Friday, July 4, 2008

Tabata ROCKS!

I have been experimenting with Tabata style workouts. If you don't know what that is, it is 20 sec of work and 10 sec of rest repeated for a specific amount of time, sometimes as short as 4 minutes.
I did 2 handed KB swings followed by push ups. I lasted 4 minutes! LOL

I also did BSS today. How many people just fell out of their chair reading that?? Come on now be honest!

I have decided that I avoid the exercises I hate too much. So for the month of July I will be replacing my most beloved exercise, deadlifts, with my most hated, BSS. (Actually it was supposed to be lunges but I think I broke my toe a couple of weeks ago and I can't put that much pressure on it right now. BSS run a close second to lunges.) I will also be adding in some steady state cardio after each lifting session in an attempt to shed some of these pounds.

Thursday, July 3, 2008

Almond Crackers

1 cup almond meal
1 egg
seasonings of choice (sweet or savory!)

Combine meal and seasonings in a bowl using a fork. Break up any clumps in the almond meal. Crack egg directly into the bowl and mix well will fork. It will make a crumby dough.

Technique #1: Drop the ball of dough onto a foil lined sheet pan. (The foil is important!) Place a piece of parchment paper on top of the dough and pat flat. Get it close to a quarter of an inch as possible. Use a rolling pin to roll it out even flatter. The flatter you can get them the crisper they will be. Use a pizza cutter to score squares or diamonds into the flattened dough.

Technique #2: Roll a teaspoons worth of dough into a ball. Place it on a foil lined sheet pan and cover with a small square of parchment. Use a can with a shallow lip and flatten the ball into a thin disk. Repeat with the remaining dough.

Bake at 325 until they begin to brown. Technique 1 took about 30 minutes and Technique 2 took about 15 minutes. #1 was definitely faster but #2 was prettier.

Baked Pumpkin Bars

8oz block of cream cheese, softened
5 eggs
1/2 cup vanilla soy protein powder (that is sweetened, as this is the only sweetener in the recipe)
15 oz can pumpkin
spices to taste (I used cinnamon, ginger, allspice and nutmeg)

Mix all ingredients well and bake in a 7X10 Pyrex dish at 350 for 50 minutes. Allow to cool completely and chill before cutting into 8 or 10 bars. I lined the Pyrex dish with parchment and it made getting them out of the pan very easy.

Personally I think it needs to be sweeter but based on the children's consumption of it, they are just fine. These would be great with some whipped cream on top!

Bottomless Pit

That is what I feel like today. I don't know what is wrong with me but I have a serious case of the munchies. I am not even that hungry I just really want to eat. Not even bad things, just eat.

Perhaps it is in response to the recent "overnight" weight loss I had? Perhaps it is that time of the month? Perhaps....

I don't know what else but I am not eating anything else until dinner!!

Instead let me go type up a couple of new recipes!