I Amaze myself sometimes!

I usually hit the gym at 5 pm, but I was late getting there today because my daughter had color guard practice today at 6 pm. I DUG UP IN IT TODAY!! I can't believe my numbers myself , I shalt not make you wait any further. 

Thursday January 24,2013: Gym Time: 1 hour 30 minutes

Treadmill: 

• 420 calories burned in 30 minutes
• 2.88 miles
• level 4
• speeds 4-8
• incline 1.5-5

Leg workout:

Squat Machine: 

• 3 sets of 12 with 25#

Sumo Squats:

• 3 sets of 12 with 20# dumb bell

Lunges:

• 3 sets of 16 with #5 cow bells

Standing squats:

• 12 reps with 20#
• 12 reps with 50#
• 15 reps with #50

Upside down squats:

• 3 sets of 12 with 70#

Last but not least Willie's 4 minutes Ab workout

Food intake:

5am:

4 oz grilled chicken breast 1 egg white

8am:

1/2 cup oatmeal with raisins and 1 tablespoon honey

11am Lunch:

4 oz grilled chicken breast

baked sweet potato with 1 tablespoon of honey

1 cup of steamed broccoli

1pm Snack:

canned mandarin oranges and fresh strawberries

3pm Snack:

Greek yogurt with coca

 

Dinner:

baked tilopia

baked beans

spinach

Water Intake:

77 ounces

I bout passed out but I DID IT!!

Today was full sauna suit day! Well Shuntella what is Full Sauna Suit day? It is the wearing of a shorts, plastic pants with sweatpants on top. It is wearing a long sleeve dry fit shirt with a plastic shirt on top. YES! it is HOT!!! But there are goals to be met and no time for crying. Ok, maybe a few tears and "Willie I can't go anymore." "Willie, your killing me." "Willie I am hot!", " Ok I can do this." I think that was all I said! lol
Any who, here's how my numbers look for January 23,2013:

Treadmill (FULL Sauna Suit): 30 min. 2.8 miles 400 calories burned
Bike(no sauna suit): 20 min. level 7, hill workout, 3.76 miles, 137 calories burned

Lifting Workout: Shoulders
Shoulder press: 3 sets of 15 7.5 weights
Free weight lifts: weights 10#( 15x's), 25#(10x's), 45#( 5x's) then going back down 45# at 5,25# at 10 and 10# at 15. Done twice.

Lower ab work.

Time in gym 2 hours

Food intake:
8am:

• 4 oz grilled chicken and 2egg whites
•  cup of coffee with creamer only
• canned pears

11am Lunch:

• Grilled chicken sandwich on 100% whole wheat High fructose free bread(2 slices), light salad dressing
• water
• pears

2pm Snack:

Oatmeal with 1 tablespoon pure honey and 1/2 cup raisins

Water intake:
69 oz

Urban Mountain Challenge/ Yesterday's numbers

Can you believe it,The Urban Mountain Challenge is THIS Saturday January 26,2013!
I am SUPER excited that I will be able to participate again this year.  For those of you that do not know what the Urban Mountain Challenge is it is a timed race to run up the stairs of the 5th 3rd bank building, which is 29 stories, 638 stairs in downtown Lexington, Ky. This year they have stepped the game up by adding another building, Central Bank building. That will now be a combined total of climbing 50 stories!! I, on the other hand WILL NOT be climbing both buildings. I will ONLY be climbing the 5th 3rd bank building to beat my last year time of 11 minutes 47 seconds! I totally amped!

So with all that being said I had my BMI(Body Mass Index) taken yesterday to see where I am at and where I need to be. Check out this link to better understand what BMI is www.cdc.gov and look up BMI.
Here are my numbers:
Height: 5ft 1 in.
Weight: 163.8
BMI: 31.0
Fat%: 33.6%
Fat Mass: 55.0 lb
FFM: 108.8 lb

Desirable Range:
Fat %: 21-33%
Fat Mass: 20.0-53.6 lb

Target Body Fat: 25%
Predicted weight 145.0 lb
Predicted fat mass: 36.2 lb
FAT TO LOSE: 18.8 LB
So, as you can see I am .6% from reaching a desirable Fat Percentage and 1.4 pounds from reaching a desirable Fat Mass. My FFM is muscle and I was told I want this number to stay the same or go up! This is ONE HAPPY CHICK!!! I was told I am healthy and keep up the good work! When I told Marvin, he gave me a high five and said," Now it's time to step it up!"

But, before getting these numbers Willie had already decided that I needed to step my game up YET AGAIN! He figures since his goal is to burn 400 calories on the treadmill guess what? I should too! So now this is my NEW goal to burn 400 calories in 30 minutes. I met AND exceeded my goal yesterday!
I did 2.8 miles in 30 minutes, burning 408 calories on level 4, on inclines 1.5-5.0, walking speed of 5, running speeds of 6-8. Woo lawd I was tired! But it is for the betterment of me so I am all on that!
 Yesterday was also my back workout day. So I did:

• lawn mowers with 15# weights with 3 sets of 20 reps
• Back pulls with 7.5# weights 3 sets of 20 reps
• another back workout not sure of it's name with 5# weights 3 sets of 20 reps.

I keep a handy dandy planner with me to write down all that I am doing and which body parts I am working and with how much weight so we can keep track of what I'm doing and weight lifted.
I LOVE MY TRAINERS!!!

FOOD INTAKE:
8am:
Oatmeal with pure honey and mandarin oranges
1 cup of coffee with creamer only
11 am Lunch:
Southwest chicken strips wrapped in half a burrito wrap with sweet potato fries and water (23 oz.)
2 pm Snack:
Southwest chicken strips and 2 egg whites scrambled
8 pm dinner:
1 salisbury steak, kraft mac and cheese and green beans and water(8 oz.)

My water consumption for the day was low. Only 54 oz. of water yesterday Boo! me :-( Gotta do better!
*23 oz were consumed during my workout*

It happens

Well, I must say I am disappointed in myself. I didn't go workout today I tried really hard to convince myself to get up,get dressed and go but I just didn't. It was pure laziness. It happens to even the seemingly strong. So I will share me meals for today. January 17,2013:
Morning Snack: 5:30am
Banana

Breakfast: 8am
Pure Granola with Almonds added 1/4 dates, 1/2 cup raisins and banana and Almond milk.

Snack: 10am
Grapes

Lunch: 11am
Baked tilopia,broccoli,rice pilaf, Fresh kiwi and strawberries

Snack: 4pm
Pure Granola with almonds,raisins and almond milk

Dinner: 8pm
4pieces of turkey Bacon and biscuit with pure honey.

Water consumed today:
32oz( 4cups)

Let's play catch up shall we!

So.... My last blog was in November when I announced my ambition/goal to enter a bodybuilding competition! Well almost 2 months later I'M STILL GOING STRONG!I hit the gym Monday through Friday generally for 2 hours(depending on if my kids have things going on). It is very challenging BUT I am seeing results!
 So let me introduce my trainers! Let's start with my first trainer Robert(Rob), now Rob is a little chocolate drop that LOVES to crack jokes and keep the workout fun. Currently, Rob is helping me with legs and abs. Rob is a graduate of the University of Kentucky and former track star. He is also helping prepare me for the Urban Mountain Challenge,which is next weekend.:-)!
 Then, there is Willie,he is tall,buff and has THE BEST personality with a killer smile and former baseball player. Now, Willie does most of my workouts which includes treadmill,elliptical,weight lifting and abs. Woo... That's a lot! Ya'll this man is pushing me EVERY day with a smile on his face,partly for encouragement and the other I think he enjoys pushing me and seeing me makes faces and moan in pain!Some of Willie's favorite words to me from time to time, " I'm going to go get you a piece of candy your looking a little pink we need to get your color back.", "Umm... Why are you holding on we don't do that here." and last but not least my favorite,"Don't cheat me out my money, I want ALL my money!" "money" being reps/time.
 Last but certainly not least is the big man,with pretty eyes and smile Marvin! Marvin is like the sergeant, being that has a military background. He keeps me motivated and pushes me when I feel like I'm done. He makes sure my diet is good and that I'm not pushing myself too much. Which, is easy to do when your going and feeling good, you feel unstoppable and confident. All three of these men are to a person who is trying to lose weight and keep it off a PERFECT DREAM TEAM!I love and appreciate them so very much! They make it fun,challenging and safe.
  So now about me, I had dropped 2 pounds weighing in at 161. As of yesterday I weighed in at 166 BUT I have lost 3 inches from my body! So I am gaining muscle! Yay! I am seeing definition slowly but surely.Willie has me running on the treadmill on the leg shaper setting which is like running up and down hills. I run on level 4,my highest incline being 5 and on speeds between 6-8(it changes as Willie sees fit) :-). I have recently added a FULL sauna suit+ to the workout on the treadmill. For those of you that don't know what a sauna suit is, it is a top and bottom made out of plastic that you wear to make you sweat more while you workout. I am wearing this to remove excess water from my body. I usually wear shorts,sauna bottoms,sweatpants,t-shirt,or long sleeve shirt to hold the sweat and sauna top. Right! It is VERY hot,sweaty and exhausting! I was wearing it everyday when I ran bu,t it was suggested that I wear it every other day to give my body a chance to recoup. Thank You Jesus! Oh! and I wear a belly band too!That is to help me sweat more around my stomach area. That is pretty much all of it I believe.
 I have learned how to blog from my phone so I can now keep my blogs updated I hope! My goal for here on out is to try and post what I ate for the day and my workout numbers of calories burned on what machines, for how long and other stuff. For those of you who are curious how it's really going down! lol
   So I will end this now with my workout numbers for yesterday and today. I'm so happy to be back.

  January 15,2013:
Treadmill(no sauna suit):400 calories burned on the treadmill in 30 minutes
Leg workout: 25# weight doing squats 3 sets of 15, 45# weight doing leg presses with bar 3 sets of 10
Thigh workout: 3 sets of 8.
 FAMOUS Willie's 4 minute non-stop ab workout:.

  January 16,2013:
Treadmill(full sauna suit):364 calories burned distance of 2.5 miles in 30 min.
Bike machine:184 calories burned distance 6.4 miles in 30 min.
Abs with Rob

 My measurements as of January 16,2013:
Chest:36
Waist:34.5
Hips: 34

Weight:166