Keeping It Lit

[WATCH-ME-SHRINK]

Originally Posted by kmcentire

I have mainly 80's stuff on my iPod. I was so far behind the times about ipods and such until I got my iphone. I need to download some new tunes!!! The music that I have on mine is from my SIL. Do you have any suggestions. I so love some good moving music as well!!! I am usually jamming when I am at the gym. I wonder some time if it's too loud, but I really don't care.

I can't remember if I told you that I got a workout journal and I am loving it. I have been writing down the seven muscle groups that I need to work on (chest, shoulders, biceps, triceps, abs, legs, and back) daily and searching the internet, Oxygen, BFL, and New Rules of Lifting for exercises. I am so enjoying it! I still incorporate the machines and the cables some time. I really like the cable machine, but I am still a little intimidated... I am scared that my form is not quite right!

Kristi, I love 80's tunes too -- in fact, my kids do too -- and I prefer 80's stuff over today's stuff hands down. I get really annoyed with the lack of TRUE talent in today's pop musicians. So much of it really lacks substantive talent.

I'll dig my list together (I change it up often) and throw out some suggestions for you.

(I'm listening to Adele's "21" CD at the moment!)

Glad to hear that you're keeping a journal to keep track of your workouts. That's the best approach. You'll be able to see the gains/progress you've made month after month.

In terms of targeting chest back and lats, one superset that I like doing is combining lat pulldowns (cable) with dumbbell pullovers, 10-12 reps of each, 4 sets, no resting between the exercises but resting about 45 seconds after doing one set of each exercise. These are great for targeting the upper back and lats esp, which gives you the coveted "V" that helps to make your waist appear smaller.

Here's a link (hope it works) that shows how to do the pullovers. Be careful to not go too heavy with the DB when you first begin, and then work up when you're comfortable doing 12 reps. Really focus on your lats for both exercises, contracting and feeling the energy coming from your lats. (Mind to muscle) Situate yourself close to the lat pulldown cable for this superset to make it time efficient and to cut down on rest time between them.

Hope ya like this. You can add another back/lat exercise to it later for giant sets and really burn 'em out for a good KA workout.

Dumbbell Pullovers - Lat, Chest, Back workout - YouTube

[Bejewelme]

Oh T I am glad you are feeling better!! The bathroom sounds lovely!!! It is great to have a room that totally reflects your personality and the things you love! I hope we get a house I can have my woman cave, LOL A space that is all mine to clutter and fill with stuff I love!

Kristie- I love the cable machines too, I love how you can do so much stuff with them, I agree about form, sometimes even with my trainer it is the slightest adjustment that makes all the difference, I wish I knew the names of stuff to tell you, the problem with the trainer is I have gotten lazy I don't know what I am doing, how much weight I just follow, that is bad in some ways! But I always feel hulkish doing the cables, I like that, LOL

T it has been nice out two days of 61 that is crazy crazy temp, now they said it is suppose to get cold again, yuck!

[WATCH-ME-SHRINK]

This place gets a 10. Stopped here after work yesterday afternoon for brew and pizza, my cheat meal of the week,
having kept it to low to very low carbs all week.
I've been hearing great reviews about this place, and I have to admit,
it's pretty damn good pizza!
Huge beer list.



They serve 15 different kinds of pizza on their menu -- we ordered their Chicken Gouda ... omg...DELISH! AND THEY EVEN SERVE RIOJA!

Friday was a rest day. Only did 10 mins of cardio and about 15 mins of Callanetic stretches.

Back at the gym today, going easy on both back and legs -- nursing both my pulled groin muscle and a pulled back muscle from earlier in the week. So I decided to do heavy cardio, delts & abs. Warmed up with 10 mins s/s cardio, then 20 mins of PUSHIN high intensity intervals, 30 mins of delts & abs circuits, then finished with another 20 mins of s/s cardio. Felt great when I left there.

I'm back to low carb for another stretch. I had one-half of my favorite protein bar on the market (Supreme Protein PB Crunch) before I hit the gym, and then a bit of carbs post workout. From here on out, low carb again until I'm able to really get back to serious lifting.

My newest download for my playlist -- a winner: Akon's Chammack Challo

Raining outside ... need to get absorbed in some projects. It's my girlfriend's birthday, and she owns a spa. I'm making her a sign for her spa. It will read:

CONTROL+ALT+DELETE

And I'll paint it to match the colors in her spa.

Still amazed at how mild it's been weather wise.

Until the next time...

[Bejewelme]

Oh T how did I miss that you hurt yourself?? I hope you rest up and get to feeling better! That brew pub sounds good!!! Oh Pizza, man I have not eaten real pizza in over 18 months, that is one of those things along with chips that can be over done, LOL
Tony loves those supreme protein bars too, I like the peanut butter pretzel ones, those are good!!!
My goodness rest up and get to feeling better!!!!

[Bejewelme]

T-
where you hiding hun???

Wanted to wish you a Happy Valentines Day, hope you are OK????

Today is my pre op!!! I am getting nervous and excited!

[kmcentire]

Good Morning Twyla!!! Hope you are doing good!!!! Just missing ya!!

[Bejewelme]

Ok T getting worried for real now, are you OK????

[kmcentire]

Originally Posted by Bejewelme

Ok T getting worried for real now, are you OK????

I'm wondering about her and Ileen both!!!! Where are our exercise information booths????

[inatic]

Ileen fine.. just very busy

[workingmomof3]

tywla??? You Okay?

Kim

[WATCH-ME-SHRINK]

Hey, guys. I'm among the living, just have been away from the boards for a variety of reasons. Mostly been busy, but while juggling the busy-ness, felt that I needed to unplug a bit.

I've been incredibly busy at work lately, working on getting transcripts out in a 14-year-old murder case, so that's been a bit demanding, on top of my regular court docket. Just... stuff. Life.

Then ended up having some issues with my hip, and that set me back for a while, still trying to figure out what's going on with that, but at least I am able to walk a little bit and made it to the gym today in the first time in over a week. MERCY how I've missed working out and being with my network of friendships there. Makes me SO much more appreciative of good health when I have it. We all take it for granted far more than we realize.

Resting my hip threw me for a loop. I don't like "resting" much. Makes me crazy. Sitting is not something I like doing much. I found myself sitting down this past week in the evenings watching TV -- something I rarely do deliberately -- thinking, hmm....what? TV? Shouldn't I be doing something right now? Almost a feeling of guilt. TV is pretty much a waste of time, as I soon found out after 3-4 days of not being able to do anything in the evenings. I don't get it. I think I'd rather read. And I did do some of that.

I sat in the sauna today after my UB workout for about 25 mins. Felt wonderful. I wanna go back and hang out in there again later if I can work it in. Busy getting ready for hosting Bunco at my house tomorrow evening -- cleaning, preparing, planning menu, etc. Glad to have the day off to get all of this stuff done.

Having my whey shake right now, listening to tunes, and planning the rest of the afternoon/evening.

We dodged the bullet with the snow storm we were supposed to have gotten. It's actually sunny and mild today. It's a sweet tease for what's to come...I'm so ready for spring!

Nothing much more to report.

Next on the schedule: Marinade the chicken for grilling tonight, then head to the store for a few groceries.

Until the next time...keep moving!

[Bejewelme]

Aw T I am sorry your hip is hurting I have a pulled hamstring and it is killing me but I am trying to do all I can before this surgery, tell me about it, 2 months of sitting that is going to drive me nuts!!! I have been buying books with my points on amazon to read!

Love the pic of you! Glad you are OK, and totally get needing a break!

Have fun with your Bunco game tonight! I love that!!!

Hugs!

[kmcentire]

Hey Twyla....Sorry about your hip! Hope it gets better real soon. Glad to hear from ya and that you are doing good!!!

Have a good week and take care of yourself!!!

[WATCH-ME-SHRINK]

Thanks, Amber and Kristi, on the hip well wishes. It's improved drastically. Still a little stiff in the mornings, but it's manageable and seems to continue to improve.

I attempted the foam roller thing last night at the gym, after being shown by my prep coach, and that felt really good. I may have to try doing that regularly. Works wonders. I'm Johnny-Come-Lately on implementing that option. Better late than never.

~~~~~~~~~

Well, here I sit, Friday evening, my favorite weekday, when I would ordinarily be having a glass of wine (or 2), but the jury is out deliberating, and instead I'm stuck in my office until they announce they've reached a verdict.

It's been a long week, and I've only made it to the gym twice this week, so I was hoping to be able to go after work. May not get there after all.

I seem to have gotten an extra wind beneath my wings lately in terms of energy. Maybe that rest did me some good. I'm all raring to go again, and it's brought clarity to not only my workouts but to all of my fitness goals in general.

So I guess I'll read a little, surf the net a little, and wait for the verdict.


I'm too brain dead to work on transcripts right now. After four days of trial, and it being Friday, I'm calling it quits for "work."

[Bejewelme]

Oh T that sucks sitting at work on a Friday night! I went to hot yoga for happy hour, I wish I could drink, I just am so afraid on this slippery slope I am on trying to lose weight! I hope you get out soon and your hip continues to improve!!!

[Glamour P!]

Hey T how are you? I'm still here and doing good. Thanks to a good friend!!

I have a wee question - I wanna do proper LC...However I plan on starting P90x on Monday. What would be the best approach to take? How can I work out and still LC? Is there some sort of literature anywhere that you think would be beneficial? Or a thread?

Hope you are having a lovely weekend.

GP x

[WATCH-ME-SHRINK]

Originally Posted by Glamour P!

Hey T how are you? I'm still here and doing good. Thanks to a good friend!!

I have a wee question - I wanna do proper LC...However I plan on starting P90x on Monday. What would be the best approach to take? How can I work out and still LC? Is there some sort of literature anywhere that you think would be beneficial? Or a thread?

Hope you are having a lovely weekend.

GP x

Hey, girl! So glad to hear that you're doing so well and staying focused -- and starting P90X?

I see no reason why you can't stick with proper LC (keto) and go through with p90X. Many people seem to do just fine lifting/training on keto diets. Some people find they get too depleted after a bit of time and find that a higher carb day helps them reset and keep progressing.

I would recommend that you keep a training log, recording all your workouts, your exercises, sets, reps, etc., what you ate that day, water levels, and be sure to note your energy levels each day that you work out. Note whether you're able to train progressively from week to week. Are you getting stronger? These are all very telling of how your diet is either working for or against you.

Give it a try and see how it goes. If you find that you need a higher carb day some day, OR, if you just wanna have a wee bit of carbs before and after your workouts if you hit a wall at some point, just play with it and see where it takes you.

I'm just thrilled that you are beginning the program. I know a lot of people who have trained with that program and have made remarkable changes in their bodies. You can too and I know you will. Because you want it that bad....DON'T YOU?

[WATCH-ME-SHRINK]

I made it to the gym today and had a fabulous workout. Did circuits, giant sets, and had no issues with my hip. It's pretty much resolved. Just very faint soreness when I first get up in the morning.

Got in over a gallon of water today. Today was a low day in rotations. Good energy today, even now at this crazy hour, when I would normally be in bed by now. I'm wide awake for some reason. So here I am, writing about it.

All systems go. Full steam ahead...

I'm jacked that I can get on with life and get down to business, preparing for summertime styles and body-conscious clothing. It's crunch time, and time IS a wasting. I'm on the clock for the countdown to summer. But I know what to do, how to do it, and I have a mission. Build it, dream it, plan it, do it.

I WILL BE READY FOR SUMMER with MY PERSONAL BEST.

[Bejewelme]

Ummm T I would say you are summer ready!!! LOL You look fabulous!!! I might be calling you to borrow your bikini, LOL!!!! Seriously I am so ready to just feel normal after this surgery!! I want to go to the pool and not be ina covered up mumu, although I still have my nasty leg skin which I guess I am going to have to deal with, LOL

How am I going to sit for almost a month and 2 months of not lifting, ughgh but at least I can be really strict low carb, high protein and that in itsself might help me get some more weight off so when I go back I can really hit it!

I do want to eat some fruits and veggies for healing though.

I like your little sayings those little visual reinforcements are so great, I have lots of ab pictures around the house, LOL

Glad to see you back, I need prayers for Friday ---surgery at 8:00 and I am fighting off a cold, this surgery is so much closure for me with all this dieting and changes I dont want to have to cancel so I am praying I can knock this out of me!!!!

[WATCH-ME-SHRINK]

Originally Posted by Bejewelme

Ummm T I would say you are summer ready!!! LOL You look fabulous!!! I might be calling you to borrow your bikini, LOL!!!! Seriously I am so ready to just feel normal after this surgery!! I want to go to the pool and not be ina covered up mumu, although I still have my nasty leg skin which I guess I am going to have to deal with, LOL

How am I going to sit for almost a month and 2 months of not lifting, ughgh but at least I can be really strict low carb, high protein and that in itsself might help me get some more weight off so when I go back I can really hit it!

I do want to eat some fruits and veggies for healing though.

I like your little sayings those little visual reinforcements are so great, I have lots of ab pictures around the house, LOL

Glad to see you back, I need prayers for Friday ---surgery at 8:00 and I am fighting off a cold, this surgery is so much closure for me with all this dieting and changes I dont want to have to cancel so I am praying I can knock this out of me!!!!

Amber, thank you for your comments. That pic is obviously one taken during the few days surrounding my competition, when I WAS in the my personal best shape, and I just added that to my journal as a reminder to myself of what I am capable of, to inspire me to stay on track and be ready for summer. But thank you.

And my vision board, as a friend calls it, is part of that inspiration that motivates me daily. I will be adding to it all along. It makes it fun to stare at while doing ellip cardio in the a.m.

Yes, I know you are worried about sitting for a long time, not lifting for a long time. Understandly, I too would be thinking those very same things. Keeping low carb as much as possible while you recover is a good approach. You are going to be so happy and proud with your new lease on life as a result of the surgery.

As for prayers, you ABSOLUTELY will be in my prayers. Don't doubt that for a second. I will pray this week that God will strengthen and heal your body in the days preceding your surgery so that you can face that time with peace of mind, confident that you are in Good Hands, and that you need to place your faith and trust WHERE IT COMES FROM, the Lord above. That is not something we can buy at the store or manufacture on our own, or dig out of a magazine. It comes from within our hearts, planted there by a deep faith in God, and nourished to GROW by feeding it every day.

Remember that.

It will pull you through EVERY obstacle.

Hope you have a wonderful day, my friend. Hugs.

[Danipower714]

Twyla!

Trying to get back on the bandwagon and thought it was time to head back to LCF. So good to see you on here. You look amazing!!!

[Bejewelme]

T wanted to thank you for your kind words for my surgery!! You always have the best things to say I have prayed so hard on this and feel like it is the right thing, I feel confident with my doc and that is all I can do faith and prayer !!!

[Glamour P!]

Hello beautiful...!


Yeh I absolutely do want this!! I am going to be fit and thin(ner) by summer. Thanks for your advice as always.

Much much love.

ME xx

[WATCH-ME-SHRINK]

Originally Posted by Danipower714

Twyla!

Trying to get back on the bandwagon and thought it was time to head back to LCF. So good to see you on here. You look amazing!!!

Dani!

It's GREAT to see YOU on here. You know that LCF is a great place for support and encouragement from friends who care and who "get it." I think of you often, Dani...



I've visited your blog now and then, and I love reading about little Lucas. I hope you are all well and that you have been enjoying Motherhood, one of life's greatest blessings.

Hope we can catch up.

[WATCH-ME-SHRINK]

Originally Posted by Bejewelme

T wanted to thank you for your kind words for my surgery!! You always have the best things to say I have prayed so hard on this and feel like it is the right thing, I feel confident with my doc and that is all I can do faith and prayer !!!

You
Are
Welcome.

[WATCH-ME-SHRINK]

Originally Posted by Glamour P!

Hello beautiful...!


Yeh I absolutely do want this!! I am going to be fit and thin(ner) by summer. Thanks for your advice as always.

Much much love.

ME xx

Then let this be your morning mantra.

Every day.

No exceptions.

[WATCH-ME-SHRINK]

Waking up for the ____ time when the alarm sounded this morning, I feared that I may have a rough day later and end up falling asleep while trying to work productively. Crazy. Awake several times last night. Mostly from scratchy throat sinus related issues, some from being too warm, then I had to pee. Then...

And dreams. Lots of dreams. Connected and disconnected. And I remember waking up once or twice thinking: Was that a dream? Or is this real? That's a bizarre feeling, trying to distinguish dreams from reality when you fall into it that deeply. Helplessly.

After gathering my workout clothes and heading downstairs for coffee, I began to hear the sounds of Mother Nature's symphony outside, and I knew that my plans for a morning run would be on the back burner. So. What now, T? Well, how about a little kickboxing with Turbo Jam. Deal.

But not until a good dose of coffee...never before coffee.

Nothing EVER before coffee.



Seeing evidence of results from a keener focus on diet and strategic workouts, I'm jacked as I progress in the direction of realized goals. Clothes are such friendly incentives and rewards, with far more integrity than a peek at a scale. It feeds my passion, plants a feeling of agelessness within me. And as that energy feeds my passion, I feel the power that comes from my focus on what DRIVES me. Power. It's truly a feeling of power. An empowerment, a green-light confirmation of every choice, every sacrifice.

I'm ready for another day.

[Bejewelme]

Aww T Tony has been battling sleep issues lately, so I know how you feel I hear it all the time!!! Glad the workouts are productive and you are feeling good about yourself!!!

Hugs!!!

[Danipower714]

Originally Posted by WATCH-ME-SHRINK

Dani!

You know that LCF is a great place for support and encouragement from friends who care and who "get it." I think of you often, Dani...

So true! I am definitely going to be more of a presence of LCF. You and others were so helpful and supportive to me in the past and thank you for thinking of me! I am so inspired by you!

[WATCH-ME-SHRINK]

Have been struggling with body aches and horrible coughing all week, and it seems to linger on and on. I really miss having my energy. It's been difficult to concentrate and/or focus, and I ended up staying home yesterday and getting extra rest. It would have been a waste of time trying to get any work done at the office, the way my head has felt.

I feel a little better this morning. Hoping to go for a walk. I miss my workouts at the gym SO MUCH. I was able to do about 30 mins of Callanetics yesterday afternoon, and as usual, my muscles felt wonderful when I was finished. I felt stronger, less tight, a bit more energized. Relaxed. All of it.

I'd like to think I could try to go to the gym this afternoon, but I'll wait and make that call later today.

Better get going....