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Summer S.O.S.

Summertime Blues… They’re back and with a Vengeance!

Definitely have the summertime blues right about now. I’ve come to realize that I’ve been after this for about 6 weeks, steadily taking off a week last week and I’m starting to evaluate where I am in this journey/process.

I’m down in the slumps right now because I have been trying to behave with every aspect of this process; from my diet, eating habits, the calorie intake, working out, running, spinning, yoga, rehabbing injuries, circuit work, you name it and I’ve been getting it done.

The beginning of this Journey I was at a bulky 180. I’m starting to notice in certain areas, on a good day that I seem a bit slimmer or more toned, but it isn’t noticeable enough in how any of my clothes fit or still seeing that ‘gut’ in all of my clothes.

The only problem now… I’m stuck at 170. I hate how I look in the mirror, I feel bloated and crappy constantly, and I’m not seeing the loss of muscle (bulk).

I’ve been reading articles upon articles and there is no one solid answer. No magical ‘DO THIS NOW’ and you will get what you want… It’s beyond frustrating when I’m putting in all of this time and hard work to not see anything or feel any better.

Bad day? Perhaps, but I’ve gotten stuck in a muddy swamp and I’m not going anywhere.. S.O.S.

So, I’ve done some more researching to see if I can change my ways to get more effective results and be more efficient with what I’m doing…

 

HOW TO LOSE MUSCLE MASS FROM THIGHS

Step 1

Cut calories to reduce the bulk; a 250-calorie daily deficit will suffice. Track your current intake to get a starting point, then make the reduction.

Step 2

Drink plenty of water throughout the day. Water helps flush toxins from the system, it keeps you feeling full when consumed with meals and it keeps the body hydrated, which is important with exercise. Replace calorie-laden beverages with water.

Step 3

Eat meals more often to give the metabolism a boost. Consume a meal as soon as you get up, and eat every two to three hours thereafter. Keep the meals small, and eat only nutrient-dense foods such as fruits, vegetables, lean meats, whole grains, beans and low-fat dairy products. Eating small, frequent meals will also keep energy levels elevated.

Step 4

Perform high intensity interval training to lean out your thighs. Choose a type of cardio that you like, such as running, and perform a light warmup jog for five to 10 minutes. Run as fast as possible for 20 seconds, then jog lightly for 60 seconds. Alternate back and forth for 30 to 45 minutes, finishiing with a light cool-down jog. Interval training burns a high amount of calories and improves aerobic capacity, making you more able to workout without becoming winded. Work out three days a week on nonconsecutive days.

Step 5

Execute a group of thigh exercises with light weight. Heavy weight will bulk up the thighs. Perform exercises such as squats, lunges, stepups and stability ball hamstring curls with nothing but the weight of your body. Aim for 12 to 15 reps, with four or five sets, and work out three days a week on noncardio days.

Step 6

Increase your activity level during the day. Go for walks during lunch break, take the stairs instead of elevators or escalators, play a recreational sport and go for a hike after work. Take every chance possible to add more physical activity to your day, every day of the week.

 

 

HOW TO LOSE MUSCLE MASS IN THE ARMS

http://www.livestrong.com/article/433820-lose-muscle-mass-arms/

 

Step 1

Participate in total body resistance training workouts three days per week. Use your body weight, free weights or exercise bands for resistance. Perform one exercise to stimulate each muscle group, such as situps, chest press, triceps overhead press, squats and bent-over rows, for four sets of 20 to 25 repetitions. Lift with moderate resistance so that your muscles are approaching full fatigue by the last few reps of each exercise.

Step 2

Train your biceps, triceps and shoulders in a separate workout once per week. Perform exercises to target each muscle in the arms, such as barbell bicep curls, triceps kickbacks, overhead shoulder press, dumbbell hammer curls and triceps dips. Execute each exercise for four sets of 20 to 25 repetitions.

Step 3

Perform 30 minutes of cardiovascular exercise five days per week to give your body a less muscular appearance. Use cardiovascular equipment such as the stair stepper, treadmill, recumbent bike and elliptical machine. Go for a brisk walk or jog outdoors. Take an aerobics class such as cardio kickboxing or indoor cycling.

Step 4

Eat foods with a high nutritional value to aid in muscle recovery and to provide fuel for your workouts. Consume a diet that includes foods in their natural form, such as lean cuts of steak, chicken, turkey, salmon, tuna, eggs, a wide variety of fruits and vegetables, whole grain breads and pastas, and low-fat dairy.

 

July 15th Sunday Semi-Fun Day

FITspiration

Sunday

Last day of the weekend. Bittersweet. Had a good night last night, spent some time with one of my closest friends and getting up this morning was not the easiest. I didn’t go out and drink or anything, but I think my body is just a bit beat down. I went to bed thinking that I would wake up nice and early and get a good Yoga/Centergy and Spinning class in but I didn’t budge when that alarm went off… Well, I did move but I justified to myself, in my sleep that I didn’t need to go. I thought that all I had to do was head to the pool and do an hour or more of water jogging since that’s the way to lose the fat?

 

So, off to the pool I went. Nice and early, ready to workout and then work away. Well, the pool ended up being a huge clusterf*ck. The supervisor let the pool party in too early and demanded that I clock in and go up in chair. Seriously pissed me off and put me in the worst mood ever. I guess I’m becoming a bit of a workout diva.

After the shift from hell was finished, I was still steaming and headed down to my other grandparents house. It’s a good 45 minute drive from where I work and the traffic on a Sunday you’d think wouldn’t be too bad or treacherous, but I was already ticked off and everything was just making my mood worse. Ugh!

Made it to his house in one piece. They had cooked a delicious dinner! It was much easier to control my portions and pick what I was eating. I had a good salad, small cup of fruit, some of the baked chicken dish with green beans, corn, carrots, pasta, and these cheddar biscuit things did me in! Yikes! However, it was National Ice Cream day apparently, so my tiny bit of strawberry ice cream and some whipped cream was justifiable, eh?

 

 

 

Workout

Aside from being at the pool and not water jogging or swimming or anything of the sort, I figured the only way to get out of my shitty mood was to go and run. So I did, and it was a mile marker kind of run. I ran for 50 minutes straight without stopping! That’s a pretty effin’ big deal people!

50 minutes. Non-stop. Get It GURL!

  

 

 

 

 

 

 It says I mapped it on Monday, but that’s because I wait until I get to work in the morning to ‘Map My Run‘.

Food

According to my Calorie Counter App I burned over 3,105 calories and consumed 1,195 for the day. Started off the day kind of eating like garbage. Had a bowl of Apple Jacks cereal with milk, and some whole wheat toast with jelly. Then soon after since I didn’t get up early, I had some leftover Alfredo Pasta. At the pool I had a piece of celery with peanut butter, a tomato, half a corn on the cob, and a tangerine. Dinner at my Grandpa’s house was fresh blueberries, strawberries, and pineapple. Salad with cucumber, spinach, mixed greens, feta, a little bit of dressing, red pepper, and then dinner was baked chicken with kind of a cream of chicken feel, green beans, corn, carrots, a pasta side dish that wasn’t very good but I had some, and then those cheddar biscuits from hell!! SO good! Then some strawberry ice cream with a bit of whipped cream.

I know I went over budget with my calories and the portions had to be off and still some bits I forgot to add to my log before I posted.

July 14th Saturday Splurge

FITspiration

Saturday

Getting up for work this morning was a little rough. More or less woke up on the wrong side of the bed and knowing I had to work 11 hours kind of put a damper on the day. First thoughts – Definitely sore, wondering what type of recovery workout I wanted to do/combination of some type of swimming. Next thoughts, food – I ended up having plans with my grandparents in between my double shift at the pool and I was absolutely looking forward to it!

I worked from 8:30-1 at the indoor pool. Didn’t want to get all soggy and nasty (my hair) before lunch, so I did some hardcore water jogging. Let me just say people, that you may only see my head above the water bobbing around, but you should see what the other half of my body is doing under the water. It’s a good workout. Probably the best ‘Rest & Recovery’ workout known to man? Well, that’s a bit of a lie… Anywho, on to lunch!

Lunch Date

Grandparents spoil me, I’m going to be completely honest. And you won’t hear me complaining.

We headed to this place close by the pool called Sweet Melissa’s. It is a pastry & bakery, restaurant, and a bar. They have been renovated a few times, but honestly I haven’t gone back since high school and boy do they have it right! Their menu is mouth watering with just reading the details! It was so hard to eat healthy and keeping in mind that I couldn’t go overboard since I still had to work night shift and a pool party and save some calories for dinner as well.

I decided on a cup of delicious Lobster Bisque, a Cobb Salad with steak, and a (teeny, tiny, baby) yeah right, Red Velvet Cupcake. And damn was it all good! The only aside to going out to eat with my grandparents is that we all try each other’s food and that more or less means that I ate waaay much more than I wanted. I had some of my Grandpa’s Lobster Ravioli, 3 to be exact, a shrimp, and a bite of my Grandma’s rice and Scallop. Yes, so so, good but bad!

Dinner was a quick run to the grocery store. I planned out what I was going to eat as I was walking around (like a weirdo) with my Calorie Counter App  trying to not over budget my calories for the day.

Now, I did go to the store after I had lunch so I didn’t think I’d buy too much. I was wrong. I don’t know what got into me, I always buy food like I’m a starving child that hasn’t eaten in days. Which is challenging and disappointing at times, not only for my diet but my wallet too. I bought a Whole Wheat Omega bagel, a few slices of turkey, a slice of swiss cheese both from the deli, a whole container of watermelon and another of strawberries from their fresh salad bar, and then a salad with sprouts, spinach, some bleu cheese, peas, edamame, and dressing just in case.

Headed back to the pool and swam before my shift started. Worked from 3:30-10:15 since there was a pool party after hours. Which in all honesty wasn’t bad. They had ordered ‘too much’ Domino’s pizza (my favorite) and I ended up getting to eat some before I headed home.

All in all, it was a decent day. Worked, played, worked out, spent time with the family. Could have eaten a bit smarter, but it’s progressing bit by bit.

Workout

At the pool all day! Water jogged for 30 minutes, burned 300+ calories, swam for 32 minutes, burned 400+ calories, and  lots of walking throughout the day burned over 100+ calories.. No exact measurement for that one.

 Food

According to my Calorie Counter App I burned over 3,097 calories and consumed 1,477 for the day. Started off the day with too much for breakfast. I really didn’t think about how much I would be eating throughout the rest of the day. I had a clementine, milk, oatmeal with brown sugar, a banana, and an english muffin. Lunch was the lobster bisque and cobb salad from Sweet Melissa’s and not to forget about the red velvet cupcake. Dinner was a clementine, watermelon, strawberries, a pickle, slice of swiss cheese, turkey, a bagel, cucumber, sprouts, peas and edamame, spinach, and some leftover pizza.

I know for a fact I went over budget with my calories. I know the portions had to be off and there are some bits I forgot to add to my log before I posted.

July 13th Freaky Friday.. or Not?

FITspiration

Friday

Oooh Friday the 13th… SpOoOky. The only thing spooky about today was that it didn’t feel like much of a Friday at all. Did the usual routine. Got up, went to work, had the usual food, ate leftovers, worked out, passed out. Really trying to stay on top of my calorie intake, working on those portions, what I’m actually choosing to eat and when, etc.

Workout

I was looking forward to working out all day. The day was boring enough to the point of me wanting to actually kick some ass at the gym. And by kicking ass, I meant my own. So, after work I did spinning at Fitworks and it felt amazing, like I actually got a solid workout. But it wasn’t enough. I was still hungry for more. I did a killer circuit workout for a solid 40+ minutes. To be honest, I didn’t want to go out that night, I didn’t want to go drink, I didn’t want to ‘hangout’ I just wanted to go to the gym, do myself a favor, and feel like I accomplished something… I had to get up early to work at the pool anyway…

 Food

According to my Calorie Counter App I burned over 3,719 calories and consumed 1,185 for the day. Started off the day with a tiny breakfast. Had Oatmeal, raspberries and a banana. Lunch was a bit of madness, had strawberries, my leftover ‘Healthy Pork’n’Beans’ and a salad; cukes, chicken, feta, carrots, sunflower seeds, peas, spinach and mixed greens, and a bit of ranch.  Dinner was fresh couscous, a sweet potato, and some corn on the cob. Snuck in a few bites of the leftover brownies… Guilty.

July 12th Bug Bitin’ Fever

FITspiration

Thursday

Hey there! Today was very adventurous to say the least.

Last night, when I was on the patio getting a marg with my girlfriend, I felt some bugs biting my legs. I didn’t think anything of it honestly, except that it was annoying. I woke up this morning and I had a lump the size of a golfball on the back of my leg… WTF.

So as the day went on I progressively lost my appetite, the bug bit kept getting bigger, and I was starting to get worried. Tried calling my Mimi since she’s a nurse and has the answers to everything but she was busy, same with my Mom in meetings at work. So I called the doctor’s office. Nurse analyzed my symptoms, that it was as hard as a rock, hot to the touch, literally, and she told me to draw a circle around the bite to see if it was getting any bigger.

So, I did as I was told, went into the doctor and turned out that I had a fever meaning it was infected, I was having an allergic reaction to whatever bit me (obviously) and we re-outlined the bite and it had gotten bigger!

Doc told me to take some ibuprofen with some food, get my temperature down, and take a perscription that would help with the allergic reaction aspect of my bite.

On another note:

I tried to cook my own ‘healthy’ version of pork’n’beans for dinner. It was interesting to say the least. I don’t think I cooked the beans properly, but I had left over Louisiana spicy Bratwursts, and then a few sauces from the fridge. It wasn’t too painful to eat, but hey I’ll get it better next time around!

Then after my workout, which was amazing I might add, I kind of gave in to the treats sitting around at home. My family had gotten Domino’s pizza for dinner and my sister just made fresh brownies from scratch.. Bad news.

Workout

Kicked Ass!!!! One of the best runs I’ve had in a while. The weather was really hot but it cooled down enough, and it was really comfortable. Feeling great afterwards, walked for about 10 minutes as a cool down.

 

 

 

 

 

 

Food

According to my Calorie Counter App I burned over 2,428 calories and consumed 1,382 for the day. Breakfast was a banana, a small Iced Caramel Macchiato with skim milk, Oatmeal with dark brown sugar, and a clementine. Lunch was strawberries, half of a red pepper, and a cup of Jalepeno Lobster Bisque. Dinner was my own concoction of food… I decided to try and make ‘healthy’ pork’n’beans. I used cannellini beans, some leftover hotdogs still, some sauces (A1, Worsteshire, and BBQ) and then some cooked spinach on the side. I went and worked out and then came home to find more delicious and devilish food waiting! I scarfed down some chicken, pizza, and a few bites of brownie. Really regretting that one!

July 11th Walnut Wednesday Excitement!

FITspiration

Wednesday

Got up at 6 am, right on the dot somehow and hopped in the shower. Was out and dressed by 6:30 and then got my puppy ready to go for a walk. Now, I call him a puppy even though technically he isn’t, but just go with it…We just walked around our block for a half hour, because that’s all I could afford to do since I had to get home, ready for work (makeup, outfit to wear, which is always a challenge, and then figuring out something to eat).

I decided to walk in the still semi-shaded areas around my neighborhood because one, the sun still wasn’t fully ‘up’ in the sky and two, I had just showered and didn’t want to get all sweaty and worked up, even though I did anyway. The disadvantage with still living at home with my four family members and not being at school is that I can’t really workout in the morning to get two workouts a day done, since everyone else has to get ready and the time frame, it just doesn’t work out. So, until I get back to school, where I can be freeeeeee, I’m going to have to figure out a way to make this work.. Morning walks anyone?

Having it be a magical Wednesday, I thought it would be appropriate to hit up ‘Walnut Wednesdays’ downtown. It’s this awesome lunch get together that happens every Wednesday or so where all of the local food trucks come out and you can get some good (yet expensive) eats!

Check it out! Walnut Wednesdays

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After Hours

After work I snuck in time for some spinning! On top of walking the dog this morning, walking around for lunch, and then going to spinning, I still did not feel good because of the stuff I ate.. And I forgot to mention…

It was one of my close friend’s birthdays’ so I was more or less obligated to go out.

First I met up with my girlfriend at a Mexican restaurant around the corner from where the guys were going to be and I got a Margarita. And ate almost half the basket of chips and salsa… I’m so dumb. Really, really regret that one. I’ll know better for next time, right?! Then headed to Lizardville to meet up with the guys .. Definitely didn’t get any beer which was good and I don’t even like it anyway, but here are some fun pictures from the night!

Workout

Woke up for a bit of an early morning walk with my doggy. It was so refreshing and felt great to start the day in a good mood and off on the right foot. Afternoon walk was great too! After work I did spinning at Fitworks and it felt amazing to be on track!

Morning walk with the pup!

 

 

 

 

 

 

 

 

This was the afternoon walk to lunch!

 

 

 

 

 

 

 

 

 

  

 Food

According to my Calorie Counter App I burned over 3,341 calories and consumed 1,705 for the day. Started off the day with a tiny breakfast. Had Oatmeal, raspberries and a banana. Lunch was a bit of madness, had a burger, sweet potato tots, and lots of water from the heat!  Dinner was some leftovers that mom had cooked, not the healthiest but it’s food.. Had some chicken breast, angel hair pasta, and cooked spinach with garlic and olive oil. Afterwards, met up with my girlfriend for a Margarita and some chips and salsa. Shouldn’t have even gotten those chips on the table because I hate nearly the whole damn basket!

 

July 10th Daily Back on Track?

FITspiration

Tuesday

Started off the day decent, packed my lunch the night before which was exciting. Tuna salad.. yummy. I’ve been trying to find ways to stay in for lunch and not go out and spend more, but it is hard… Needing and wanting to go back to school so badly just so I can be in charge of my eating habits again!

I knew from that morning that I was going to have dinner plans that night so I looked up the nutritional information/calories/etc., so as to not over eat. I didn’t workout, but I didn’t go waaay over in food & calorie intake like I was anticipating to.

Workout

Didn’t go and workout like I had planned because of the dinner date. But, that’s on me… More of a day off because I’m planning on getting after it this week. And not going to lie, I’m a bit sore from spinning class on Monday.

Food

According to my Calorie Counter App I burned over 2,452 calories and consumed 1,261 for the day. Breakfast was decently healthy; A banana, strawberries, two clementines, and a Greek Yogurt. Lunch was home made tuna salad with onions and a bit of lite mayo, half of a red pepper, carrots and ranch dressing, part of my New Orleans bratwurst, and then couldn’t resist the urge, but I went and got a salad with some fixings, some chicken and a few bites of maccaroni salad. Dinner was Texas Roadhouse, a house salad, no dressing, a sweet potato, and a small steak. Snack was some gross Starbucks coffee. I tried to get a peppermint mocha and it tasted like nasty chocolate toothpaste. Woof.

July 9th Monday Fun-day?

FITspiration  

Monday

Back to work we go! Today was a rough start to the week. Didn’t realize how vacationing for a few days can make getting back on track quite tricky.

Highlight of the day would have to be Spinning class. It was so nice to get my ass kicked again and definitely feeling like crap from all that alcohol, garbage food, and having taken a week off. Just bad that I’m struggling to get back on the bandwagon. Don’t really know why or how I get so unmotivated and I literally don’t workout for a whole week… UGH!

I did have some healthy food choices at lunch, pretty much an all vegetarian lunch, was definitely struggling to work up an appetite since I felt so guilty after Saturday night and Sunday. Oh well, day’s done and over with. Let’s keep this going!

Workout

FINALLY!! Back on track! Did spinning tonight at Fitworks and then did a kick ass circuit workout! Feeling good and feeling sore, but I’m loving this!

Food

According to my Calorie Counter App I burned over 3,544 calories and consumed 871 for the day. Started off the day with breakfast; coffee with the works, and a banana. Lunch was a little vegetarian style dish from the Mexican place up the street from work. I cooked dinner for myself, not the healthiest, but I was budgeting by what my ‘Analysis’ was suggesting I eat. I had some cooked spinach, with some bowtie pasta, an ear of corn, part of a Bratwurst (New Orleans), and then a grilled tomato. Not the best appetite, but I was feeling all the crap I ate on Sunday…

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