Archive for the ‘Training’ Category

Well it has been a year since I moved to San Francisco…not the easiest move and transition I’ve ever made. It has taken me the whole year to get things together. Actually it has taken me hitting the bottom (mentally) to realize I needed to pull it together…so that’s what I’m doing. For anyone that is my friend and really knows me, knows I don’t do anything halfway…its all or nothing. So game on! Before I layout my plans for the year I will talk about the many short comings I have experienced this year…Ugh there are many. I have found it not the easiest place in the world to make friends here in San Francisco…people are nice but many have their own little groups and it is very hard to break into…or the other kind of people here seem to be very transient; so here today gone tomorrow. I’m pretty out going person so this has been a tough thing to deal with…there are days I’m just lonely.

The second biggest thing has been training for another figure competition…but not truly seeing eye to eye with my new coach. So I hired a new coach, he came highly recommended and has produced lots of winners. I started training with him in April and he immediately wanted me to put on more weight. From the very beginning I was not comfortable with this idea…but I went with it for 7 months. I was eating 2700 -3200 cals a day. It took the entire time for me to put on 8 lbs. The end result was I did not like how my body looked. I looked in the mirror and saw fat…and that was extremely demotivating. I was in the gym 1.5 hours a day and I was not seeing any change except getting fat (IMO). Then I injured my shoulder…I think most of it was caused from stress but none the less it was an injury…so this was my out to not compete this season.Now I had nothing to show for my 7 months except being fat (again my own opinion). So that was extremely depressing.

Now lets add the most crazy work schedule I have had in 6 months to this  and poor Liz hasn’t wanted to get out of bed…though fatigue could be part of this problem.

So yesterday I got up and decided to pack my little dogs in the car and take a road trip…clear my head…and come up with a planof action. Because honestly I can’t stand myself and I’m the only one that can do anything about it.

Trading in my bikini for…a new Speedo, swim goggles, and swim cap. I looked for water wings but they were all out!
Wish me Luck!

So here is what I have decided to do:

I registered to run the LA Marathon (again) on March 17, and I’m going to do the Redland Triathlon Feb 24…hoping to work up to doing Escape from Alcatraz March 3. The running is not a problem for me…it will just be getting my endurance back up…the cycling, I don’t see that as a problem. But what really worries me is the swim. So I will be spending alot of time in the pool in the coming weeks. I promise to keep my blog up to date during the journey.

So I went to the Nike store today and found a great new pair of Lunar 4+ and I’m so excited to try the Nike+ app.

Well everyone knows I’m in contest prep. I am 8 weeks out from my next competition which is August 13.

Contest prep is never fun, I find myself thinking about everything I do and more so everything I put in my mouth. How will that effect my…energy levels, and diet goals.

So just to give you a little insight into my daily routine during prep…follow along. (this is how the last 6 weeks will go…give or take a little cardio)

6:00 am: Up early (with a cup of coffee) and to head to the gym for an early round of cardio. I prefer the Stairmill, now that I have mastered that machine I can text, tweet, and read my 45 mins away.

7:00 am: Now home for a shower,get the child off to school, and breakfast. Oh and we can’t forget another cup of coffee.

Breakfast consist of 1 cup of egg whites, 1 whole egg, 2/3 cup of lite turkey sausage, and 1/2 cup of oats. Now it’s time to get to work.

10:30 am: Snack time, 3-4 oz of chicken and 1 cup of green beans. I pre make all my meals so I can just stick in micro and go.

1:00 pm: Lunch time, 5 oz chicken, 1 cup of broccoli, and 75g of yams ( if it’s leg or back day). Otherwise no yams just green veggies.

Now it’s time to start getting ready to head to the gym to see my trainer Chris. This get’s interesting, the gym is an hour away…so eating in the car has become a ritual.

3:30 pm: Protein shake (sugar free of course), 1 oz of almonds. I will also start my pre-work drink and try to time so I am finishing as I roll up to the gym.

4:30 pm: Workout time – time to lift heavy, and do lots of reps. Over the last year we (the royal “we”) have tried a couple of different routines, but we have most recently seen the best results with long single muscle group sessions. They typically consist of 8 or 9 exercises, hitting both prime movers and stabilizer muscles. Each exercise “we” are doing a warm-up set then working sets- between 6-8 sets with 8-10 reps and always heavy. One of the biggest differences in our workouts is “we” take longer rest between set, normal 3 minutes, so this can make for lots of time at the gym. I normally lift for 2 – 2.5 hours.

6:45 pm: Post workout protein. I like to make “protein brownies”…its not really a brownie but the are good, quick and easy. I just mix protein powder into a thick consistency and cook in microwave. It make a brownie of sorts and  holds me over till I can get home for my last real meal.

Now for the hour drive home…Uggg! But I would not trade Chris for the world so I continue to make the trek 2 – 4 days a week.

8:15 pm: Dinner -6oz of chicken, 3-4 cups of stir fry veggies. I buy the pre bagged ones from Trader Joe’s. It has bean sprouts, bok choy, cabbage and a few peas. I found a stir fry sauce for flavor, it has 5 carbs, so 1 Tbs and stirfry in the wok. Yum this is my favorite meal.

I am not a very creative person when it comes to contest prep food…I will eat these same things for the entire duration of contest prep. I might substitute shrimp, scallops or halibut every once in a while but that it the extent of change.

During last 3 weeks only:

9:30 pm: Back to the gym for another round of cardio.

I find contest prep easy, mostly because it has a start and end and there are very specific rules to follow. It’s the time not in prep that is the biggest challenge for me. I find I need that accountability.

Hope this gives you insight into my day during contest prep.

 

 

Now that my body is healed (healing) I have decided to do another competition. August 13, 2011. I know it is a mere 12.5 weeks away, but I am totally excited and ready to get back to it.

I am already lighter and leaner than I was 12 weeks out from my first competition, and I have a tiny bit more size on my legs. Woot! So we are going to do things a little different this time. I have started cardio and it will be a slow steady progression…hopefully I won’t have to do 2 a days. My diet is also changing a little…I am keeping more carbs. I know this sounds exciting for most but this is really going to be difficult. I don’t really eat may carbs with the exception of green veggies and this time around that is not going to be enough. So yams, oats, and brown rice (I won’t be doing much of this…yuck!)

So I have been on a mission these last couple of days to come up with some simple ways to add variety to my selection of carbs. This gets tricky when you think no flour, no sugar, very little oil- but I think I found something that is gonna work. I made sweet potato pancakes. I call it a success when my very very picky son would eat them. So I thought I would share the recipe. Be on the look-out for more sharing, I’m sure I will be tired of these in about 3 weeks and need something new.

Liz’s Sweet Potato Pancakes

1 cup of oats

2 cups of baked yames

3/4 cup of egg whites

2 eggs

2 tsp of cinnamon

Blend the oats in blender till fine powder, add all other ingredients and blend till a smooth consistency.

Blend batter till smooth.

Heat griddle/pan (I added a little walnut oil). Pour batter to form 3.5″ pan

Cook till brown on both sides. Yumm!

cakes. If batter is a little thick you may want to level to an even thickness, (this way they cook evenly). Cook till brown on both sides.

These were great alone, but they were even better with a little dusting of stevia and cinnamon. It was like a treat and no guilt.

Serving size 1 pancake: My batch made 13

Nutrient Totals per pancake:

Protein: 4gm

Carbs: 16 gm

Fiber: 2.5 gm

Fat: 2 gm

Calories: 97

“Dreaded 5″

Posted: April 8, 2011 in Experience, Training

So it’s theme night in Blog Land and several of my Fabulous Fitness Friends are blogging about their top 5 exercises they love to hate I am going to join in but mine are true hates, and they must be done anyway. I am hoping that once we are all linked together that we will be able to spot a pattern to our love-hate.

For me, I hate legs! Wait I take that back…I love squats and those work the legs but most of the excercises on my “Dreaded 5″ list come from this muscle group. I actually read a post today stating that if there is an exercise we don’t like it is probably because we are weak at it and should do it more often. Well that is my plan. I need to grow me some Quads and Glutes so the “Dreaded 5″ are gonna need to become loves.

Let’s get started: (In order least favorite on top)

  1. Leg Press – Oh why do I hate you so, everyone else loves you and puts up such big numbers, but me I start to feel sick just thinking about having to set on that red seat.
  2. Walking Lunges – I think this one just comes down to coordination. I know you are all thinking, it’s just walking across the floor, it takes me about three quarters of the way to get in a rhythm then it’s time to turn around. At least the return trip I’m a much quicker study I only look like I’m gonna fall over a quarter of the way.
  3. Leg Extensions – This is the only exercise where I feel a real burn. Oh yea, see I don’t get that burn that “normal” people get when they lift. My muscles just stop or go to failure with no pain. These leg extensions cause pain, and I don’t like it!
  4. Seated Calf Raises – I don’t mind calf raises on the leg press, standing with dumbbells, but I get on that seat calf raise machine and get about 4 banged out and BAM…the worse cramp ever…ever single time. So I hate it!
  5. Crunches - I don’t do a lot of ab work…that will be changing with the new plan, but I do hate crunches. I think I just hate what they stand for…or that everyone thinks if you do crunches you will have abs…wrong. So I just don’t like to play. I can have abs without them. Okay maybe need to change that attitude, but it is #5.

Well you have seen my list, now check out my Fabulous Fitness Peeps  Alli, Kari, Tiffany, Dawn, Donloree, Jennifer, and Colleen and see if there is a pattern of their hate to love exercises!

 

This entry is being completed while I spin away on the bike, got an hour ahead of me so should put it to good use.

So I am about 7 weeks out from competition. You would think I would be scared,but no just getting really excited. I know I still have a long way to go, but I have come so far. I have been working at this pretty much non-stop since August. I am down about 10% body fat and about 10 lbs…I have added some muscle mass and on my way to some great definition.

Look where I am January 22, 2010

It has been a long road and there have been many days where I have wanted to just give up. But anyone that knows me knows that is not an option.
For example 2 years ago I said I was going to run the LA marathon, I trained…but not like a marathon runner. The most miles I logged in 1 run was just over 15. Not really realizing a marathon is another 11. So I started the race and finished in just over 5 hours. My mantra throughout the race was “if you think this pain is bad the pain of quitting last forever”. I believe this so much it is what will be my next tattoo. I am not a quitter, I will finish strong.

I finished, with a smile on my face...5 hours

I must say that I have encountered some of the best people during this journey. All of the Bikini or Bust gals but especially Donloree (@bikiniorbust) and Michelle (@fit_michelle), these 2 ladies get me through the rough patch…which some days is just getting out of bed. Then the whole Twitter community…always offer advice, encouragement and sometimes just pure entertainment. I know this is an individual sport but I sure feel more of a team than I ever have…so thank you all!

Training over Thanksgiving

Posted: November 30, 2010 in Training

I got off to a great start for Thanksgiving week. Monday I did 45 mins of cardio with my BFF (the stairmill). Then I ran some errands then proceeded back to the gym to train with Chris for a couple hours. Monday was “back” day. One of my favorites. I think because I can lift pretty heavy and it really gets the blood pumping. I also knew I had a “Super Sonic” week ahead. There would be lots of temptations and I wanted to keep them to a minimum.

Tues morning I got up early with another date with my BFF (the stairmill). Then went directly to LAX…next stop Minneapolis. I was hoping to get in an hour of training before bed, but family had other plans…so this is how the week was going to go…not as planned. I am glad I got up and got some cardio in before I left LA. I also packed all my food, so no reason to cheat today.

Wed morning: I had a leisurely breakfast of oats and egg whites with the fam before heading to the gym. My husband set me up with a trainer he knows in Minneapolis, Doug. Doug trains several of the professional athletes in Minneapolis and his training style is very different than I was use to…but change is good right? I wish that I could remember all the technical terms Doug used, because I would sound very smart…but for the most part I just nodded my head and did what he said. My first thought when he said we are not going to be using any real weights was “Great, I’m going to have to workout again today, I need to be lifting.”

We started out pretty simple with lunges with knee pulses, while doing overhead presses on the PowerPlate. We would do this for 90 secs each leg. No worries, how hard can this be, I squat and do split lunges with at least 95lbs. We did this for 2 x per leg. Wow what a burn. Now it was off to do some “dance” moves. I am the least coordinated person on this planet and here I was suppose to be moving gracefully with a 18lb vibram bar over my head and pulling it into my side…lets just say easier said than done.

Anyway, long story short…Doug had me doing all of these crazy moves at a true cardio pace, with little rest in between. He figures we burned about 1000 calories in our session, not to mention the 60 mins with my BFF before we started. Grand total for the day was 1500 not to shabby.

The very last trick Doug had me do was the true killer. Check out the video. I have never felt so nausea after a workout, I truly thought I was going to throw-up on our way out of the gym.

I may have to come back the last 2 weeks of contest prep, this workout will totally lean you out in a hurry. I will have to see if I can swing that.

Thursday: Thanksgiving, well it was time to cook. I was hoping that I could get some cardio in before most of the family arrived, but Mother Nature had a different plan…the temperature was 3 degrees Fahrenheit, too cold for a run, i will just have to make the 1500 calories burned yesterday last.

Friday: Same as the last, totally in need of a workout. Even if I didn’t over eat, this body needs to keep moving. I felt like the Minnesota cold was forcing me into hibernation mode, now I know it’s time to go home.

Sat: Early morning flight out, I will be home with plenty of time to lift and do cardio. While I am going to miss hanging with family it will be great to get back on schedule. I still ended up logging more cardio time this week and my cheat was not that grand. So all things considered I consider that a win.