The Liebster Award

I've been nominated for the Liebster Award!  This award is for bloggers who have less than 200 followers but should have more. Thanks Liz for the nomination!

Here are the Rules:

- Each person tagged must post 11 things about themselves.

- They must also answer the 11 questions the tagger has set for them.

- They must create 11 more questions to ask bloggers they have decided to tag.

- They must then choose 11 bloggers to tag with less than 200 followers.

- These lucky bloggers must be told.

- There are NO TAG BACKS.

11 things about me:

1. I am a mom to a sweet, wonderful baby boy!

2. I am a wife to sweet, wonderful man!

3. I am a stay at home mama to the above-mentioned baby boy.

4. Sometimes I miss working outside the home.

5. I am an insane worrier.  

6. Sometimes I wish we had family that lived closer. 

7. I can't stand people who lie to me.  

8. I am in a love/hate relationship with exercise.   

9. I love my family.  

10. I like to tell myself I don't care what other people think, but unfortunately, I do. 

11. I cannot wait for the election to be over. 

11 Questions from Liz:

1. What was your favorite Christmas present?  The engagement ring my husband gave me in 2003.

2. What is your favorite season?  Fall - the real northeast fall that we don't get in Georgia.

3. Dream vacation?  Australia 

4. Biggest pet peeve?  People who are late.  I cannot stand it. 

5. Greatest lesson learned?  The past is in the rearview, leave it that way.

6. Who is your hero?  My husband.  He saved my life in so many ways.  

7. If you could have lunch with any living person, who would it be and why?  My mom and/or dad, because I don't get to see them very often.   

8. Same as above, except for anyone who is no longer with us.  Elvis, because that would be so cool! 

9. Favorite morning drink.  Peppermint mochas!  Not that I can drink them anymore, but they are YUMMY!

10. What would your last meal include?  Lots and lots of macaroni and cheese!

11. Favorite TV show?  MASH - I can't help but love it!  

Bloggers I'm tagging:  (I am supposed to tag 11, but I only have three. Kinda makes me feel LAME!) 

1. Our Beginnings

2. Crafty Jennifer

3. Wire Harmony

Questions for the people I've tagged:

1. What did you want to be when you grew up?  

2. Do you believe in ghosts? 

3. What is your favorite holiday?

4. What is your favorite form of exercise? 

5. If you didn't have to work anymore, what would you do to fill your time?

6. Dream car?

7. Biggest pet peeve?

8. Favorite memory as a child?

9. Favorite book?

10. How old were you when you had your first drink?

11. Dream vacation?  

Physical Training Log

This is the first full week that I've been doing my remixed physical training.  So far, it's been pretty good.  While I miss doing heavy lifts, I do not miss having a constantly sore back.  Taking it slow is a little difficult for me, but I am doing my best.  I was only able to manage two workouts this week. My little one is sick and my sister is in town.  Those are my excuses and I am sticking to 'em!

Remember, the workouts listed below are a representation of what I completed this week.  Please consult your physician before beginning a physical training program.

Tuesday, October 23, 2012

Dumbbell snatch (20 pound dumbbell) x 10 

Low to high plank x 7

Run to a farther than normal mailbox and back

Complete 3 rounds
= 10:34

* I completed 5 snatches with each arm for a total of 10.
* The distance to the mailbox and back is approximately 1 lap on the track.

Thursday, October 25, 2012

Row until my workout buddy finished her run = 300 meters
Run to the mailbox and back = 1:29
Row until my workout buddy finished her run = 479 meters
Run to a farther than normal mailbox and back = 2:07
Row until my workout buddy finished her run = 680 meters
Run to the stop sign and back = 3:03

* While I ran, my workout buddy rowed.  There was limited rest between sets.
* The distance to the first mailbox and back is approximately 1/2 a lap on the track.
* The distance to the second mailbox and back is approximately 1 lap on the track.
* The distance to the stop sign and back is approximately 1.5 laps on the track.
* This was actually quite fun!

Three months down...

It has been three months since I started my blog and my fitness and nutrition programs.  I actually can’t believe I’ve made it three months without falling off the wagon.  Generally, it is pretty easy for me to jump off the wagon and let it run me over.  For some reason, I have decided to actually stick with this program.  This journey has really been more about mental toughness for me.  It’s been about saying “no” when my taste buds scream “yes.”  It’s been about making difficult food choices, when making easy ones would be so much, well… easier.

Let’s jump into what everyone is dying to know.  I have seen a zero pound weight loss this month.  I was a bit frustrated about this initially.  Then, I decided to try on a pair of pants that had been pretty snug before I got pregnant.  Much to my surprise (more like shock), they fit!  I proudly wore them to lunch with a friend, to the park with my family, and to dinner that night.  I probably would have slept in them if I’d thought about it.  This, once again, is a reminder that the number on the scale really means nothing.  I am obviously losing body fat, and that’s what I’ve wanted to do all along.  Also, I have noticed that my baby belly is slowly disappearing.  It’s not disappearing fast enough for me, but I am satisfied that it is actually going away.  My husband reinforces these observations, which is both sweet and motivating at the same time. 

As far as my physical training is concerned, I have hit a wall.  If you have seen any of my physical training logs, you will know that I have switched things up for the time being.  My back has acted up since I began this journey.  I attribute this to my weak abdominal wall.  I think my back’s been overcompensating for the fact that I had major abdominal surgery 10 months ago.  Although, I am not sure how much longer I will get away with blaming my c-section.  No matter the cause, I had to do something about it.  I have temporarily stopped lifting heavy weights and am solely focusing on metabolic conditioning workouts.  Again, this is only temporary.  Look to future physical training logs for updates in my training.    

I think the biggest thing to take away from my third month of flab to fab is that mental toughness is just as important as physical toughness.  I will go out on a limb and say it is more important.  So, if you want to complete a marathon, a triathlon, a 5K, or if you just want to be able to say no to cupcakes, believing you can do it is just as important as doing it.  

Three months down, nine to go!

Physical Training Log... Remixed!

I started this week off with my normal heavy lifts.  I figured I would stick with my same routine.  If it ain't broke, don't fix it, right?  Wrong!  After deadlifting and bench pressing on the same day, I realized "it" was broke. And by "it", I mean my back.  So I went to my trainer aka husband and begged for mercy.  He's been telling me for weeks that my volume is too high, and I need to dial my training back a notch.  After a bit of groveling and the painful admission that he was right, he reworked my training.

I am going to lay off the heavy lifting for a few weeks and concentrate solely on light, easy, body weight metabolic conditioning workouts.  I am going to walk, run, row, and throw in some light weights from time to time. I am going to complete each workout slowly and methodically.  I am not going to worry about blazing through them.  I just want to keep my body moving while allowing it to heal.  We are going to reevaluate my program in a couple of weeks and remix it again, if necessary.

Remember, the workouts listed below are a representation of what I completed this week.  Please consult your physician before beginning a physical training program.

Sunday, October 14, 2012

Deadlift (5 repetitions of each) – 65, 70, 85, 90, 105, 125

Bench Press (5 repetitions of each) – pushups, 45, 50, 55, 60, 70

Tuesday, October 16, 2012

Run to the neighbor's mailbox and back
Snatch x 5
Overhead squat x 5
Snatch balance x 5
Complete 3 rounds
= 8:21

* The distance to the mailbox and back is approximately 1/2 a lap on the track.
* I did each of the calisthenics with no weight.  I used a plastic PVC pipe instead.

Thursday, October 18, 2012

Row x 500 meters
Weighted squats (25 pounds) x 5
30 second plank x 1
Complete 3 rounds
= 11:31

Eating on the road...

A couple weekends ago, I made a quick trip from Georgia to Oregon to visit my grandma.  She just moved into an assisted living facility and I had to check it out for myself.  I needed to know she was in a good place.  The trip was short, but great.  I got to spend time with my mom, grandma, uncles, cousins, etc.  While it was great to see everyone, I desperately missed my husband and baby boy.  I hadn’t been away from home since before our little one was born, so it felt strange to travel without my boys. 

I knew that eating healthfully on the road would be difficult.  What I didn’t realize is that I come from a family of food pushers, people who seemed intent on getting me to veer off course.  I doubt they were doing it on purpose, but boy oh boy was I tested.  The good news is I passed the test.  The bad news is I missed out on eating some darn good food.  I decided to chronicle a day of eating on the road.  Below are photos of the food I ate, and the food the above-mentioned food pushers paraded in front of me.  Enjoy!

Breakfast was pretty easy. We were staying at a hotel with a free hot breakfast.  I went with a scoop of scrambled eggs, one hardboiled egg, a few pieces of breakfast sausage, and a banana with peanut butter.  I drank water and decaf coffee.  This breakfast was nothing special, but it filled the void. 

I ate a chiliburger for lunch (no cheese, no bun).  There is a hamburger under all of that chili (first photo).  I should have just ordered a bowl of chili, because it was so delicious.  Yes, I ate French fries.  I also drank an iced tea.  My other lunch companions ate bowls of clam chowder, grilled cheese sandwiches, French fries, and macaroni and cheese.  I tried not to look at their food while I ate mine.  I was green with envy.  If you don’t know, macaroni and cheese is my absolute favorite food in the world, followed second by grilled cheese sandwiches.  No fair!

I didn’t eat a snack, as I was so full from lunch.  My companions, on the other hand, ran gleefully into a candy store.  There they filled bags full of wonderful salt-water taffy, coconut haystacks, and other delectable treats.  The candy store also had ice cream.  I left empty handed with a tear in my eye. 

Dinner was awesome.  I ate a filet mignon, baked potato with butter, and mixed vegetables.  I also drank an iced tea.  I am not sure I have ever eaten such a wonderful steak.  My dinner companion ate the same thing, so I didn’t have to sit through dinner with a jealous scowl on my face.  

The important thing is not that I missed out on great food, but that I stuck to my program.  Yes, I would have loved to eat everything my family members ate.  But, I would have been sorely disappointed in myself.  I've come this far, and for that I am proud.   

Physical Training Log and Oregon

My physical training log for this week is blank because I took the week off. Partially because I was out of town, and partially because I didn't want to train.  To be honest, I am getting tired of my routine.  My husband and I are trying to figure out if there is a way to switch it up that will still allow me to meet my training goals.  Don't be surprised if you see something completely different next week.  Or it might be exactly the same.  I am fickle that way.  

On a positive note, I made it to Oregon and back while still maintaining my nutrition program.  It took quite a bit of willpower and ingenuity.  An upcoming post will address this trip.  I also survived without my baby boy and husband.  It was the first time I had ever spent the night away from my little one.  I almost ran out of the Brunswick airport, but I managed to talk myself into staying and I only cried once.  My amazing husband did the best job caring for him that I am not sure he even knew I was gone. My little boy's always been a big fan of his dada, and I don't blame him one bit! As you can see below, they are quite fond of each other.

    

Physical Training Log

My back is beginning to feel like it's normal self this week!  I didn't want to push it though, so I did all of my lifts and only two metabolic conditioning workouts.  Enjoy!

Remember, the workouts listed below are a representation of what I completed this week.  Please consult your physician before beginning a physical training program.

Sunday, September 30, 2012

Deadlift (5 repetitions of each) – 65, 70, 80, 100, 110, 125

Modified hollow rocks x 10

Run to the neighbor's mailbox and back 

Complete 4 rounds as quickly as possible, while maintaining good technique
= 8:37

Monday, October 1, 2012

Press (3 repetitions of each) – 30, 45, 50, 60, 70, 75

Wednesday, October 3, 2012

Back Squat (3 repetitions of each) – 45, 55, 65, 85, 95, 105

Row x 10 calories
Knee raises x 10
Complete 5 rounds as quickly as possible, while maintaining good technique
= 9:18

* Here is a demonstration video for a hollow rock.
http://gymnasticswod.com/content/hollow-body-progression-pt2

* The distance to the mailbox and back is approximately 1/2 a lap on the track.

* Here is a demonstration video for knee raises.
http://www.youtube.com/watch?v=kqOgtFcqWbE

The big and bulky myth... BUSTED!

There is a huge misconception out there that women who lift heavy weights are going to get big and bulky.  I attribute this to some waif celebrity being interviewed by a “fitness” magazine, telling them that she does lunges with two-pound dumbbells to keep her legs from getting bulky.  Come on, really?  Just because you lift heavy weights, doesn’t mean that you are going to look like this. 

While this woman is beautiful in her own way, I certainly don’t strive to have her physique.  Also, orange isn’t really my color.  I think it should be reserved for Oompa Loompas and Halloween.

Seriously, do you know how difficult it is for women to put on body mass?  I didn’t think so.  Hormones are the key.  Why do men get big and muscular as a result of heavy weight training?  Testosterone.  Women produce a fraction of the testosterone that men produce.  In fact, men have 20 times or more the amount of testosterone in their bodies that women have (1).  According to JC Deen of JCD Fitness, “Since testosterone is the main determinant of the ability to grow in size and strength, it only makes sense that someone with much lower levels (women) will never achieve the same size as someone with much more of it (men) (2).”  Women who do look like men have taken some drastic steps in that direction that have little to do with lifting heavy weights (3).

Ladies, what does this mean for you?  Unless you are injecting synthetic testosterone on a regular basis or you have naturally high testosterone levels, you are NEVER going to get big and bulky as a result of heavy weight training.  Just an FYI, the number of women who have naturally high testosterone levels are few and far between.  In fact, I know women who’s testosterone levels are so low that their doctor’s have prescribed them testosterone to make their bodies function normally.  

Here’s another piece to the puzzle.  Since testosterone is the main determinant of the ability to grow in size and strength, why aren’t all men big and muscley?   Um… because it is HARD to get big and muscley, even as a man with loads of testosterone.  Not only is it hard, but it takes time i.e. years and years.  It also takes a perfectly clean diet full of dense protein, great genetics, more than eight hours of sleep a night in a completely dark room, and a repetition scheme of 8-12 for 10 sets with a maximum rest period of one minute between sets.  Sounds like a fun Saturday night to me!  You have to be willing to work past the point of discomfort (physical and mental) to achieve a super muscular build, and most people are unwilling to get off the couch. 

Let me ask you this, what in the world is wrong with women looking muscular?  I again attribute this to society.  Not all women want to look like skinny Hollywood actresses.  I certainly don’t.  I like muscle definition, strive for it, and want to look like these women. 

I am hoping to look half as fit as these ladies at the end of my journey.  If you think they are big and bulky, then I guess I’ll be big, bulky, and so proud of it!

(1) – http://www.livestrong.com/article/370071-do-women-get-big-when-lifting-weights/

(2) – http://www.jcdfitness.com/2011/06/i-dont-want-to-get-big-and-bulky-fitness-marketing-and-its-effect-on-women/

(3) – http://crossfitfocus.com/img/womentrainingmyths.pdf