WATCH-ME'S Goal Seeking Journal

[WATCH-ME-SHRINK]

Originally Posted by lola001

Hi Twyla- glad your mum had all her family around her for Easter. Such special times are meant to be treasured.

Lola........Hope your Easter was blessed as well, lady.

[inatic]

LOL bulgarian split squat-

Dumbbell Single Leg Split Squat

MY knee doesnt like the down postition right now.

Have you ever tried Lateral throws? they are neat. its a power move.

[WATCH-ME-SHRINK]

Originally Posted by inatic

LOL bulgarian split squat-

Dumbbell Single Leg Split Squat

MY knee doesnt like the down postition right now.

Have you ever tried Lateral throws? they are neat. its a power move.

Oh, yes. THOSE. I've tried those before. They're not easy to do even with a healthy knee, but effective they are. And for core work too.

And I have no clue what a lateral throw is. I'm ready for my next tutoring lesson. ?

(And my favorite muscle group to work is delts, by the way.)

[WATCH-ME-SHRINK]

Updating Wed April 7.

Continuing with my LC streak (75 carbs or under), Wednesday was a good day for me. Felt very balanced and controlled and satiated all day. I've discovered a new favorite mini meal or snack. A new twist on protein muffins. They travel easy, they're filling, and IMO they're tasty.

My husband makes fun of them. He says they would serve better as life preservers. (Ok, so they're a little, uh, spongy? Dry? ) At least I don't have to worry about sharing them.

1 SCOOP OF WHEY PROTEIN
1 EGG
SHAKE OF CINNAMON
1 PACKET OF SPLENDA
DASH OF WATER

STIR WELL AND POUR INTO CUSTARD CUP SPRAYED WITH PAM. NUKE FOR 120 SECONDS. LET COOL.

185 cals, 29 prot, 2 carbs, 7 fat

I never know when I'm gonna get stuck at the hospital for long periods of time. And so having these in a ziploc in my purse serves me well for a snack/meal when I'm faced with crappy choices from the hospital cafeteria. Taste great with coffee.

TOTALS FOR YESTERDAY:

CALS..........1652
PROT............181 43%
CARBS............67 14%
FIBER.............22
FAT...............76 41%

WORKOUTS:

1 HOUR SUPER CALLANETICS (the burn!)
25 MINS CARDIO (ELLIPTICAL)
15 MINS BICEPS

[inatic]

Originally Posted by WATCH-ME-SHRINK

Oh, yes. THOSE. I've tried those before. They're not easy to do even with a healthy knee, but effective they are. And for core work too.

And I have no clue what a lateral throw is. I'm ready for my next tutoring lesson. ?

(And my favorite muscle group to work is delts, by the way.)

those muffins sound interesting..I've not done any of them whole fat.

Love working shoulders as well. My medican delts are STUBBORN!
Here is the db lateral throw.

YouTube - One-arm Lateral Throws

[Lisa46]

Squuueeeeeee....You're Back?!?!?!? I am just seeing this now!

So glad to see you here again!

[WATCH-ME-SHRINK]

Originally Posted by inatic

those muffins sound interesting..I've not done any of them whole fat.

Love working shoulders as well. My medican delts are STUBBORN!
Here is the db lateral throw.

Yeah, the muffin thing -- I've done them now both ways: egg white only, and whole egg. On days I'm keeping carbs lower, I raise fat up a bit, so this works out pretty well. It's just enuf fat to give it a LITTLE moisture and more texture, and it balances out the macros a bit more.

As for those DB lateral throws. Watched the video 3 x, each time focusing on something diff. He's holding on for support, he does 5 reps, and he appears to be bringing the DB completely down and across his body to his opposite foot. Hmmm. Cool. I wanna try this one. Would I use heavier or light DB's than I use when doing side laterals?

[WATCH-ME-SHRINK]

Originally Posted by Lisa46

Squuueeeeeee....You're Back?!?!?!? I am just seeing this now!

So glad to see you here again!

LISA

Just wish I had more time to read, learn, comment, post, etc.

All in due time.

[inatic]

Heavy wts than reg laterals.. it's a power move.

he's doing 5r but we've done them 10-12 reps in which case you'll need lighter wt than if you were doing 5reps....

[WATCH-ME-SHRINK]

Originally Posted by inatic

Heavy wts than reg laterals.. it's a power move.

he's doing 5r but we've done them 10-12 reps in which case you'll need lighter wt than if you were doing 5reps....

Okay...so depending on which training approach I take then. But to be clear, you're saying that even working with higher reps, go heavier on the weight than side laterals?

[inatic]

yes, as a power move, you are using force, so heavier wt.

[WATCH-ME-SHRINK]

I'm witcha!

[WATCH-ME-SHRINK]

Updating Thursday's totals:

Enjoyed my protein muffin late yesterday afternoon, with coffee, at the hospital. I've thought about different ways to tweak the recipe that I'd like to experiment with. There are often times when I can't get to clean food, and yet have to find something that doesn't need refrigerated. This works very well.

Down a pound this week. Slowly taking off some pounds I gained in February and March -- out of pure carelessness. My losses have been steady the last couple of weeks. I'm sensing, though, that my body needs a shake up, so it's good that I'm having a high day tomorrow. It's gratifying to feel in tune with my body enough to distinguish the small bodily/hormonal signals that affect my metabolism. What great lessons learned.

When I went to visit with Mom yesterday, she was singing softly. Huge improvement in her lucidness from the day before. She smiled at me. We talked heart to heart at one point in my visit for quite a while. Cried together. She thanked me for all that me and my sisters and brother had been doing for her, saying she'd never have the chance to show us how much she appreciated everything. I told her she'd already thanked us: By raising us, single-handedly, the countless sacrifices over the years as we were growing up, her happiness and comforts for ours, and most importantly, instilling in each of us a firm faith in God. We are NOW thanking her through our love and care for her.

And to the contrary, Mom, it is WE who will not have the TIME enough to adequately show YOU how much we love and appreciate you.

TOTALS:

CALS...............1617
PROT................218
CARBS................70
FIBER.................21
FAT...................61

WORKOUTS:

40 MINS CARDIO
15 MINS LAT PULLDOWNS AND DEADLIFTS

[Bring it on]

Glad that you were able to say all of that to your mom.

[Lisa46]

T, your above post was one of the most beautiful I've ever read on here. I did the exact same thing with my mom as she was dying from lung cancer over 20 years ago. It brought back the memory of her and all the love that went with it and I thank you for that, Twyla.

[WATCH-ME-SHRINK]

Originally Posted by Lisa46

T, your above post was one of the most beautiful I've ever read on here. I did the exact same thing with my mom as she was dying from lung cancer over 20 years ago. It brought back the memory of her and all the love that went with it and I thank you for that, Twyla.

Lisa....oh, girl, so true...one has to experience this kind of eternal, blissful bonding to truly appreciate the moment(s).

[WATCH-ME-SHRINK]

Originally Posted by inatic

those muffins sound interesting..I've not done any of them whole fat.

Love working shoulders as well. My medican delts are STUBBORN!
Here is the db lateral throw.

Illeen. I did them! Very cool. You're right, nice, powerful compound exz. Add these to my routine: Check.

[kelley17]

T what a beautiful moment with your mom.

My eyes have been swollen shut for the last couple of days (pollen). Finally the swelling has gone down after the rain washed some of the pollen out of the air. My eyes are so sore and feel bruised from the swelling. Will email later to check in.

Take Care and have a gorgeous weekend.

[WATCH-ME-SHRINK]

Originally Posted by kelley17

T what a beautiful moment with your mom.

My eyes have been swollen shut for the last couple of days (pollen). Finally the swelling has gone down after the rain washed some of the pollen out of the air. My eyes are so sore and feel bruised from the swelling. Will email later to check in.

Take Care and have a gorgeous weekend.

Yep, Kelley, one of the best.
And more to come, I promise.

By the way, you and I have both graduated to smart *ss status.



(Private joke, for inquiring minds.)

Have a great weekend yourself.

[kelley17]

[inatic]

Originally Posted by WATCH-ME-SHRINK

Illeen. I did them! Very cool. You're right, nice, powerful compound exz. Add these to my routine: Check.

glad you liked them. They are fun!

[tempted_by_food]

It is lovely that you and your mom are so close and it is great you can comfort in eachother, steady losses big or small all add up, Have a good weekend!

[WATCH-ME-SHRINK]

.........TBF........

Updating Friday. Last low day in my series. Glad it's over. Ready for more carbs and a kick-ass day of training. How I've missed it. I do what I can during the week, and that's all I can expect. But Saturdays and/or Sundays, with more time, I'll give it a far harder shake.

Yesterday's totals, up until I had a later dinner (grilled chicken salad, out), were:

1210 cals, 107 p, 64 c, 66 f, 18 fiber. Add to that 2 glasses of wine and half glass of beer; small-med grilled chicken salad.

WORKOUTS: Active rest day for me: 1 hour Super Callanetics.

[WATCH-ME-SHRINK]

Words of wisdom for today.....


“You control your future, your destiny.
What you think about comes about.
By recording your dreams and goals on paper,
you set in motion the process of becoming the person you most want to be.
Put your future in good hands - your own.”

“Don't wait until everything is just right.
It will never be perfect.
There will always be challenges, obstacles and less than perfect conditions. So what.
Get started now.
With each step you take, you will grow stronger and stronger,
more and more skilled,
more and more self-confident
and more and more successful.”

[img]http://***********.com/assets/quote_images/quote_162.jpg[/img]

[Danipower714]

Have a great weekend T!

[lisabinil]

Have you tried kettlebells? I eventually would like to try Tabatas with kettlebells.

[WATCH-ME-SHRINK]

Lisa, I've not tried kettlebells or the Tabatas thing. No clue about either one.

Updating Sat April 9

High day in rotations. Aim was to get at or above maintenance, keep carbs capped at 300, fat low, protein med. I'm thinking I need to up my cals mid week to closer to 1800 or 1900 to avoid a long-stretch larger deficit. I am going to add a med day in this week as well.

I had missed my protein pancakes.

Made some protein balls last night for this week, using my new flavor that just arrived, Gold's "chocolate coconut." Yum.

Great workout yesterday. Had downloaded new tunes for my playlist, and they served me well. DOMS all over today, predominantly in inner thighs (yesssssssss) and traps/lats area, more mildly in other areas.

Smith Squats
Deadlifts
Overhead Press
Lateral Throws
Upright Rows
Dumbbell Squats
Rope Pulldowns
Seated Reverse Flys
DB Extensions
Concentration Curls
Skull Crushers

(Four sets for most)

Avoided lunges while baby-sitting knee.

Felt great getting in my training with intensity.

Visited with Mom for a long time yesterday afternoon. She wants so badly to come home from the hosp. Hoping for better white blood counts to make that happen. Her appetite was slightly better. I bought her a van milkshake, and she drank half of it. This is big.

Today will be an all cardio day.

TOTALS:

Cals……..2259
Prot………168 (30%)
Carbs……289 (45%)
Fiber……….36
Fat………… 50 (20%)

WORKOUTS:

70 MINS TRAINING (UB & LB)
35 MINS TOTAL CARDIO (S/S)

[Bring it on]

Sounds Like a Kick *ss workout!

[lisabinil]

Tabata kettlebell workouts are intense. I am all for the git in, git er done and git out fast workout.

YouTube - 6 minute kettlebell workout

[WATCH-ME-SHRINK]

Originally Posted by lisabinil

Tabata kettlebell workouts are intense. I am all for the git in, git er done and git out fast workout.

Well, Lisa, that's definitely a "git-er-done" effort. I can see where that would be intense. I'd heard the term, kettlebells, but never knew what it was. Now I know. I assume they vary in weight....? That first movement would be great for the anterior delts particularly.

Thanks for the clip. Learn something new every day!

.................................................. ............................

Updating Sunday Apr 10. (Wow, the month is already 1/3 gone!)

Sunday was back to a LC day. Didn't realize till late in the evening that my carbs ended up being as low as they were. Rather low in protein too. Not intentional.

Loving the residual DOMS from Saturday's training.

I spent some time in the sun in the afternoon. Totally cloudless sky, and the sun felt FABULOUS. Read a little (newspaper, Oxygen). Chatted. Listened to jazz.
Son #3 had a friend over, and I watched them camoflauge their guns with leaves and branches, ride their bikes, etc. Just a beautiful, relaxing, Sunday afternoon.
I needed it; a break from "heavier" things to deal with.

Planning two more days of LC, then a medium on Wednesday. Gained one pound from my carb up (Sunday's weigh in), and it's back off this morning.

TOTALS:

CALS...........1645
PROT............125 (31%)
CARBS...........34 (7%)
FIBER..............8
FAT...............97 (52%)

15 MINS CARDIO (S/S) A.M.
27 MINS CARDIO (INTERVALS) P.M.