Tag Archives: workout

Her Bizzy Diet – Day 11

20 Feb

I haven’t posted in a couple of days because I’ve been super busy and not much has changed.  I’m doing virtually the same routine day in and day out.  The only difference is dinner, and quite frankly it’s been jacking up my plan!  We have had a bunch of dinners out due to different events, and this isn’t going to change anytime soon.  February is full of birthdays so there is constant celebration. Stress has also been building up and impeding my progress.  Last night, in fact, I gave in a drank.  Yup, it got that bad.  I was pissed about more financial problems (when it rains, it pours) and add to that no weight loss over the past 7 days.  I’ve been going back and forth between 135 and 136 for a week now.  That’s pathetic and not what I want to see when I’m only doing a 3 week program.  That means an entire week, or 1/3 of the program, is down the drain.  The time, the energy and the money…gone.  The worst part about it is that I have no one to blame but myself and that just pisses me off more!  I had vodka with sparkling water and even managed to make zucchini and a turkey burger patty for dinner, so other than the booze, I actually stuck to plan.  When I weighed in this morning I was 133 and change.  It was nice to see that the scale had finally started moving in the right direction, but I have to be realistic.  It’s likely just dehydration that brought the weight down and I imagine that I will be right back between 135 and 136 tomorrow.

And speaking of tomorrow, that is yet another night out.  My husband got us opera tickets for Valentines day.  We are planning to do dinner beforehand, so again my nutrition is in someone elses hands.  Luckily, the hubs is also trying to lose weight and eating healthy so we won’t be tempting each other with greasy burgers or sugary desserts.   We shall see how it goes.

Workout: None

Nutrition & Supplements:

  • 6am – 2 Burn, 1 Tone, 2 whole eggs, 2 slices center cut bacon
  • 9am – 3 Balance, 1 scoop Vanilla Chai Delight Protein
  • 12pm – 6″ Ham & Turkey on Flatbread, all veggies, mustard, oil and vinegar
  • 3pm – 1 scoop Vanilla Chai Delight Protein
  • 6pm – 6 Turkey Meatballs, 2c spinach, 1 laughing cow cheese wedge
  • 8pm – 2 Cleanse

(Yes, I am fully aware that today’s meals were not perfect, especially since I didn’t workout.  I had hangover belly and I did the best I could.)

Weight: 133.6

Weight: 136.6

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Her Bizzy Diet – Day 8

17 Feb

Welcome to week 2 of my challenge!

The weekend proved to be a big obstacle.  Saturday during the day was very easy because I was at work and able to keep on my regular schedule.  After work I picked up my step-daughter, took her for birthday manicures, and then we met up with my husband for her birthday dinner.  We wanted her to pick the restaurant, since after all it’s her birthday.  She chose Macaroni Grill.  I knew from the start that it could pose a challenge because I looooooove pasta, but I wanted to be good so I veered away from that portion of the menu.  However, so many of the dishes have pasta of some sort and I really wasn’t in the mood for chicken or steak since I can make that at home and not pay $18/plate.  I thought I had decided upon a dish until I noticed the calorie contents next to them.  I can’t remember my first choice, but I do remember that it had about 1100 calories in it.  Thanks, but no thanks!  I opted for a Caesar salad and added shrimp.  First off,  yeah, I know, Caesar dressing isn’t healthy, but remember I don’t really care when it comes to fat.  Second, don’t order shrimp to add to a salad because it was a total rip off – $4 to add shrimp and I only got 4 shrimp.  I ended up coming home and making some beef strips so that I could get in more protein.   The next morning I was up about .8lbs which kinda sucked.

Next comes Sunday.  I always wake up earlier than my family so I spent the first couple of hours in my normal breakfast routine catching up on all my trashy reality shows on DVR.  I even made pancakes when the other two woke up and didn’t so much as even taste it.  Then come the temptations.  First it was lunch.  My husband wanted taco bell so the two of them went and picked it up and brought it home.  We all sat at the table and while they ate tacos, gorditos and chalupas I sat drooling, staring and quietly ate my tuna salad.  Later that night we met up with friends for a BBQ – we brought steaks and asparagus so I don’t feel bad there.  However, after dinner the family wanted ice cream.  ICE CREAM!  I dropped them off and went to fill up my car with gas so I didn’t even step foot inside because I knew I would have ordered something.  They brought their ice cream home and I made a chocolate peanut butter protein shake.  I thought I did a pretty good job, although this morning I was up another .8lbs.  GRRRR!!!

That’s ok, because at the end of the week I still ended up down 7lbs from my starting weight.  Today was totally on point, so here’s what I got:

Workout:

Day 1 – Cardio & Upper Body
 

Meals & Supplements:

  • 3:30am –  2 Burn (according to the plan I am supposed to take 2, this morning I only did because I was exhausted) , 1 Tone
  • 6am – 3 Balance, 2 whole eggs, 1 slice center cut bacon
  • 9am – 1 scoop Vanilla Chai Delight Protein
  • 11:30am – 1 Burn, 1 Tone
  • 12pm – 6oz chicken, 2c mixed greens, olive oil/vinegar dressing
  • 3pm – 1 scoop Vanilla Chai Delight Protein
  • 6pm – 5 oz shrimp, 1 bunch chard, 1/3c coconut milk, 1/2 lemon juice and chipotle pepper flakes
  • 8pm – 2 Cleanse, Cup of Vanilla Sleepy Time Tea

Weight: 136.6

Her Bizzy Diet – Day 4

13 Feb

For some reason, I woke up bright-eyed and bushy-tailed this morning.  I was pumped for the workout…even if my calves didn’t feel the same way.  I went ahead and ran on the treadmill because I was determined to fight through the pain.  I did lower speeds, but still pulled through.  I would love to show you how much I burned but my HR monitor didn’t want to function.  Several times during my workout it would tell me that it wasn’t reading my heart rate and at the end of my workout I was at a total of 189 calories tracked.  I’m calling bullshit on that number because I could walk for an hour and burn that much.  Anyway, here’s the workout:

Workout:

20 minute cardio intervals on the treadmill (low intensity 3.5-4; high intensity 7-8.5)
 
Upper Body (20 reps 2x’s through)
  • DB Chest Press
  • 1 Arm DB Row
  • Military Shoulder Press
  • Bicep Curl
  • Tricep Kickback
10 minute cardio (5 min low intensity, 5 min high intensity)
Repeat Upper Body Weight Training
 

 

Meals & Supplements:

  • 3:30am –  1 Burn, 1 Tone
  • 6am – 3 Balance, 2 whole eggs, 1 slice center cut bacon
  • 9am – 1 scoop Vanilla Chai Delight Protein
  • 11:30am – 1 Burn, 1 Tone
  • 12pm – 6oz tuna, 2c mixed greens, 1/2 an avocado and some red onion
  • 3pm – 1 scoop Vanilla Chai Delight Protein
  • 6pm – Salmon filet topped with dijon mustard and coconut flour, 1 bunch swiss chard with 1/2c coconut milk, lemon juice and red pepper flakes
  • 8pm – 2 Cleanse, Cup of Vanilla Sleepy Time Tea

photo (2)

I may have gone a little overboard eating an entire bunch of swiss chard, but there was no way my husband was going to eat any of it and I knew I wasn’t going to have a snack tonight.  Plus, I earned it!  You may notice that I am incorporating some things that aren’t on the official meal plan, such as coconut milk, coconut oils, avocado, etc.  I feel like for me, it’s important to have healthy fats and lots of them.  This comes from my time following a Paleo diet (which I feel like I am pretty much doing right now, and intend to bring back in full force after this is done).  Every body reacts differently to different macro-nutrient ratios. The best for me is one of high protein, high fat and low carbs.  Not excessively low carbs, because carbohydrates are still important.  But I like my carbohydrates to come from fruits and vegetables, mostly vegetables.  Anyway, if there are any questions about my nutrition or recipes, just let me know.

 

Weight: 136.8

Her Bizzy Diet – Day 3

12 Feb

Pretty uneventful day.  It was a rest day and I did just that.  Slept in until 5, kind of.  My body and mind still wanted to wake up around 3:30 but I forced myself to stay in bed and try to sleep until 5.  After work, I just kicked off my shoes, made dinner and sat around.  I needed it because I could barely walk when I woke up this morning.  I’m thinking I’ll probably have to switch up the cardio in tomorrows workout, to elliptical or stair stepper but I’ll give the treadmill a try first.

So, anyway, here is my nutritional breakdown today:

Meals & Supplements:

  • 5:30am –  1 Burn, 1 Tone
  • 6am – 3 Balance, 2 whole eggs, 1 slice center cut bacon
  • 9am – 1 scoop Vanilla Chai Delight Protein
  • 11:30am – 1 Burn, 1 Tone
  • 12pm – 6oz tuna, 2c mixed greens, pepperoncinis, avocado oil and balsamic vinegar
  • 3pm – 1 scoop Vanilla Chai Delight Protein
  • 6pm – 6 oz shrimp, 4c spinach, 1/2c coconut milk, and chipotle pepper flakes
  • 8pm – 2 Cleanse, (no snack tonight because I am going to bed at 8)

collage

Weight: 137.6

Things have changed…

1 Jul

As you can see, it’s been quite some time since I have posted.  That is because everything in my life has changed.  My job, my home, my hobbies, even my hair – yep, I’m going blonde (no pics to post right now, but I’ll work on that)!

I wore that uniform well!  :)

I wore that uniform well! 🙂

First things first, I am officially a civilian now – my tour with the U.S. Coast Guard has ended.  When I joined the military I was sure I would be a lifer.  Both of my parents retired from the military and I thought I would follow suit.  But, of course, life has a way of changing plans but that’s not necessarily a bad thing.  While I may miss the Coast Guard sometimes, the decision to get out was one that my husband and I decided upon as a family and we know it was the best for us.  He will remain active duty, which leads me to the next BIG change.

Cali

We’ve moved to SoCal!  HOLLA!  The hubs got stationed in San Diego which could not have worked out better.  We are out of the cold and snow of Sault Sainte Marie and into the sun and fun of California.  While I always considered myself to be an East Coast girl, I definitely think I can get used to living here.  We found ourselves a beautiful home that is TWICE the size of the one we had in Michigan and we are enjoying filling it up.

medifast

Image courtesy of http://www.medifast1.com

The third big change is that I have started a new job already.  While in the Coast Guard I found my passion for fitness and started working as a personal trainer.  As a trainer a majority of my clients were weight loss clients.  I absolutely loved being a part of the weight loss process because I know what an impact weight loss can play on health, happiness and overall quality of life. So, I decided to take my passion for fitness and weight loss and my knowledge of diet and nutrition  (70-80% of weight loss is nutrition, not exercise, in case you weren’t aware) and go to work for Medifast as a weight control counselor.  I typically wouldn’t get behind a weight loss plan like this because I think everyone should learn proper nutrition, however that is what this company does.  Yes, you have meal replacements, but we also teach you how to choose and prepare healthy and nutritious meals.  Plus, once you hit your goal we don’t just show you the door.  We transition you back into eating your own foods and we have a year-long maintenance process to make sure your weight loss is life long and you don’ just yo-yo as most people tend to do.  (This is not an advertisement for Medifast, I’m just explaining the aspects of what I like about the program.  It is not for everyone and I will never try to  pitch or sell this product on my blog.  Likely, this will be the only mention of Medifast just so I can explain the changes in my life.)

Anyway, moving on…change number four and probably the biggest, most exciting change for me.   I’ve joined CrossFit!  We didn’t have CrossFit available in the Soo so it wasn’t an option until now.  Ever since I saw my first competition on TV I have been dying to do it.  Right now I am in week two of fundamentals.  You have to do 8 classes to learn the basic movements of CrossFit before you can do the WOD (Workout of the Day).  At the end of this week I will be able to go daily, 5:30 am and just rock out classes.  I love, love, love it.  This, you will  be hearing A LOT about!

I think that covers all the big changes.  I will be posting more often now that I have a daily routine set in stone.  Thanks for being patient and for coming back!

Hallelujah a Rest Day!

6 Mar

It’s Wednesday and in the “Making the Cut” world, that means a rest day. In my case, a MUCH needed rest day!

Monday I began my morning with a DailyHIIT routine. During my lunch break I did a tabata routine you can find here. Then, nope I’m not done, I rocked out my Jillian Michaels routine after my clients. Tuesday wasn’t much different: morning HIIT, cardio lunch consisting of the below treadmill routine and 28 minutes on the elliptical and after clients another JM routine.

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*Image courtesy of www.superskinnyme.com 
http://www.superskinnyme.com/butt-sculpting-cardio-workout.html

So, as you can see I’m not kidding when I say I need my rest day. I won’t be completely lazy though – it will be an active rest day. The hubs has decided it’s time to come back to the gym so we are hitting a spin class together. Maybe he’ll even let me snap a pic after so you all can see out hard work…although I won’t count on it. 😉

Anyway, here’s hoping my legs still work tomorrow! Happy training!

I got my pic…

 

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 **Disregard our un-sexiness, we were sweating bullets and struggling to get out those smiles.

Venturing Out with Food #2

19 Jan

I woke up this morning ready to knock out my workout and EAT!  The whole time I’m doing my Daily HIIT routine I was going through all the possible things I could make for breakfast.  What occurred to me first was the fact that I had crab left over from my lunch yesterday and I should try to incorporate that into my meal. I’m very excited to present to you what I came up with!

Carey’s Crab Cakes

Breakfast

Ingredients:

1/2 Pkg of Lump Crab Meat

2 Tbsp Plain Greek Yogurt

2 Tbsp Panko Style Breadcrumbs

1 Tbsp Finely Chopped Red Onion

2 Tbsp Finely Chopped Celery

1/4 Tsp Old Bay Seasoning

1/4 Tsp Red Pepper Flakes

1 Tsp Coconut Oil or your favorite cooking oil

1 Tbsp Chopped Green Onion (optional)

1/4 Lime (optional)

Process:

1.  Heat coconut oil in a saute pan.  While oil is melting, mix all ingredients together.

2.  Create patties with the mixture (I made three small ones so they would cook a little faster –  I was super hungry!)

3.  Cook until golden brown and flip.

Cooking Crab

4.  Remove from heat and top with green onion and fresh lime juice

Nutritional Facts:  151 calories; 2g fat; 12g carbs; 19g protein

I made these crab cakes with 1 egg over easy and a side of fruit.  The cakes came out pretty spicy but the egg yolk really calmed them down.  Plus, the combo was damn delicious!  Hope you guys enjoy and I’ll have more recipes coming your way soon.

Oh and before I forget, I also started drinking Apple Cider Vinegar (ACV) each day.  I make a quick drink using 1 Tsp ACV, a tiny bit of a calorie free drink mix and 8oz of water.  I’m only on day two so I haven’t really started to reap the benefits, but I’m looking forward to everything it can offer.  If you are curious about why I would do this, check out this post from Brittany at Eating Bird Food.

ACV

Workout ADD: A Self Revelation

15 Jan

Yes, I’m still alive and still blogging but it’s been an insane couple of weeks! I have barely been able to get my hair washed daily so hopping on a computer has just not been an option.

Here’s a little update on what’s been going on.  December 27th thru Jan 6th the hubs and I went so So Cal to spend time with his daughter. We hit outlets, Sea World, Dave and Busters, Mulligan’s, and so much more. It was a blast! 

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Upon returning home, I found that I had gained 7 new clients at the gym and 7 new pounds on my body. GAH! It’s ok to splurge a little on vacation however we got crazy!

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Coming back with those extra pounds and extra clients however made me realize how far off track I have gotten. How can I tell my clients to eat clean and workout consistently when I am doing the opposite and steadily packing on pounds? (16 lbs to be exact from the time I started personal training until now.) How about practice what you preach?  Ever heard that, Carey? Yup, sure have! Now it’s time to take it to heart!

We all know this can be difficult to do.  Everyone has busy schedules and things come up.  Right now, I’m working 8 hour days with the Coast Guard and then going straight to the gym for another 5 hours or so.  Don’t get me wrong, I’m not complaining, just explaining. I’m trying to make it work. I’m having good healthy breakfasts.

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I spent all evening prepping food Sunday night.  I separated fruit salad and greek yogurt into 1 cup portions, made three salads, four pieces of chicken, Jamie Eason’s Turkey Meatloaf Muffins, and tons of rice.  The only thing I didn’t cook in advance was breakfasts and veggies because I don’t like when cooked veggies sit for days plus they are so easy to steam while I’m having breakfast.

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I’m also working out again, which I just loooove! And here is where my title comes in. I had a conversation with a friend recently where I explained my new workout plan. She says to me, “You change your plan a lot, huh?” I thought and it and responded, “Yeah, I have workout ADD. I get bored easily.” I just can’t seem to stick to one plan too long. Does anyone else have this problem? I like different workouts and different plans and different meals. Don’t tell me to lift 5 days a week, run long distances and eat chicken, brown rice and broccoli because I’m gonna tell you where to shove it! I want circuit training with different moves and routines. I want all kinds of new recipes incorporating foods I’ve never tried before (more about that in future posts!). And I want new ideas I can take and apply to my clients.

So, on that note, here’s what I’m trying to do now. BodyRock, now The Daily HIIT, has a 30 day challenge going. These workouts are posted daily and each one is different from the day before. Best part, they’re only 12 minutes. 12 MINUTES! If you don’t have 12 minutes a day to dedicate to your health and well-being then you have bigger fish to fry my friend. But anyway, I’m trying to do these in the mornings. If I wake up only 30 min earlier than normal, I can get in a great workout before work everyday. I’m one day behind because I couldn’t get anything to work yesterday morning, that’s no big deal.  This morning I did Monday’s workout, tomorrow I’ll do Tuesdays workout and so on.  As long as I stay on track for the 30 days, I think I’ll be ok.  I’d like to try to link the videos in here each day, but that is time permitting. In the evenings I’ve gone back to my tried and true Jillian Michael’s ‘Making the Cut’ book. The first time I ran through this program following it perfectly, I dropped 14 lbs in 30 days and felt better than I can ever remember.  This time around, I will follow the workout plan exactly, but I’m going to change up the meals.  I am sticking to the percentages for Fast Oxidizers (50% protein, 30% fat, 20% carbs) but trying to create the meal plan myself.  This will help me develop my own healthy eating habits without having to depend on someone elses meal plan.  Hopefully I’ll be able to post some progress photos soon. Something I realized in California is that it is ok to be a chubby trainer here in the Soo, but that shiz ain’t gonna fly down there. Gotta get it together! Anyone else wanna join in this 30 day challenge?

Consistency is key…

26 Dec

Consistency is key, however something I have not been keeping up with. Ever since I started training I haven’t been working out consistently. I’m going to try to fix that. Today I did my first post Christmas workout and posted it below.

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(This pic really has nothing to do with working out but I just wanted to show off my Giants hoodie, lol!)

Warmup:
12 minutes on the treadmill. Intervals of 1 min at 4, 30 seconds at 9 from 0-9 minutes, then 3 minute cool down.

Workout:
8 rounds, 20 sec on 10 sec rest.
Round 1: Squats w/ sandbag
Round 2: Static lunges, right
Round 3: Squats w/ leg raise
Round 4: Static lunges, left
Repeat rounds 1-4

Treadmill 0.25 miles:
.05 at 4
.05 at 6
.05 at 8
.05 at 6
.05 at 4

8 rounds, 20 sec on 10 sec rest.
Round 1: Push-ups
Round 2: Pull up using dip station
Round 3: One-arm press using sandbag, right
Round 4: One-arm press using sandbag, left
Repeat rounds 1-4

Repeat 0.25 treadmill interval

8 rounds, 20 sec on 10 sec rest.
Round 1: Ab roller
Round 2: Leg raise using dip station
Round 3: Shovel right using sandbag
Round 4: Shovel left using sandbag
Repeat rounds 1-4

Repeat 0.25 treadmill interval

8 rounds, 20 sec on 10 sec rest.
Round 1: Squats with sandbag
Round 2: Basic crunch
Round 3: Push-ups
Round 4: Reverse crunch
Round 5: Squats w/ leg raise
Round 6: Plank twists
Round 7: Shoulder press w/ sandbag
Round 8: Bicycle crunches

Repeat 0.25 treadmill interval

If you have a treadmill at home, this is a great workout to do while feeling like you are skipping the gym. I think the more I can work at home the better. If you do it, let me know how you feel afterwards. Hope everyone loves it and there will be more to come! ENJOY!

One Bad Ass Workout

21 Nov

Guess who just killed one bad ass workout between clients? That’s right, it was this lil’ lady right here:

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Do you see that sweat dripping? Hope my next client doesn’t mind, lol!

I did the 300 Rep Challenge from BodyRock.tv and killed it. The routine is pyramid style starting with10 reps of each exercise then the circuit repeats with 9 reps, then 8 and so on until one then you follow up with the Ab Bonus.

Here are the exercises:

1. Alternating sandbag swings
2. Shovel left using sandbag
3. Shovel right using sandbag
4. Clean and Press left using sandbag
5. Clean and Press right using sandbag
REPEAT

These exercises all use this bad boy:

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The Ultimate Sandbag Training System (in pink of course) but if you don’t have this or access to it you can use kettle bells or hell, even throw a few books in a backpack. I keep mine at 15lbs but the weight is up to you and your abilities.

Ab Bonus (50 sec on, 10 sec rest)

1. Reptile Push up on Equalizer
2. Mountain Climbers on Equalizer
3. Star Push Ups on Equalizer
(I used step aerobics steps because I didn’t have an Equalizer)

If you haven’t already checked out Body Rock routines, what are you waiting for?  Most are super intesnse 12 minute routines that can be done with little to no equipment right in your own home.  Get off your asses and get sweaty!