Talia's Just Do it July

[sweetdream]

1. Tricep pulls cable
1 set 30lbs 12 reps
1 set 40lbs 10 reps
1 set 30lbs 10 reps

2. bicep curls- sitting on knee
3 sets, 10 reps 15lb db

3. bicep curls standing
20lb db, 3 sets, 10 reps

4. overhead tricep cables
2 sets, 12 reps 30lbs
1 set, 10 reps 40lbs

cardio:
my legs were killing me from the leg workout yesturday for some reason, DOMS like woah!! so I ran 1 mile, walked a half mile and then was going to run on and off for the rest of the 10K as prescribed by CF but I just couldn't do it so I'm going to do it on the "off day" tomorrow
instead I did the older elliptical for 30 min

As you can see I am trying to switch up the reps and weights for my workouts, getting lower reps on higher weights, pyramid style. Hopefully this will help build some strength too

[minime]

nice squat numbers talia! you are getting strong!

[minime]

Talia I think you may be restricting your calories too much.

Also, you are eating/drinking too much soy in my opinion. If you are ok with dairy and eggs, use them for protein more than soy. Drink regular milk instead of soy milk. A cup of milk gives you 8g of protein.

You wonder why you 'fall off the wagon' so much and eat things like croutons etc. but it is because you are eating only 1200 or 1300 calories on some days, and your body is starving. It seems like the only time you have higher calories is when you eat junk or drink rum.

You workout AND you have a somewhat active job, eat more food (not more junk)

[sweetdream]

minime- yeah you are right. when i eat a lot I eat junk. Like today my bf and I went out for breakfast but even though I ate healthy, an omlette with veggies, some hash browns and wheat bread, I ate like crap the rest of the day because I slept over at my boyfriends house and he is not vegetarian friendly..

as for the soy..it's where I get most of my protein...I also like drinking soy milk rather than regular milk to be honest. I have been eating a lot of cheese lately haha but I also have noticed my fat levels have soured through the roof too! and along with that comes the sodium...too many numbers to think about..
...I figure if I am worrying about everything else..I mind as well worry about how much I am eating...my life has been causing me a lot of stress lately..i just am miserable a lot because of my place in time here..i just i dunno how to explain it..too much going on

I was going to calorie cycle...do you think this is a bad idea?? please give me your input!!!

as for workouts:

friday I really dreaded that 6.20 mile run and was hoping it was pouring outside when I woke up..well it wasn't so I started to run, ran 2.0 miles and then it started sprinkiling but for some reason I kept going, then it started to pour so I had to run back home.. so total time run/walk was 28 min got home and did 30 min on elliptical

saturday- rest day

sunday- back at it again! I think I really need to plan out my meals but I feel like I just have no time :/
i definitely dont want to put myself into a starving mode.. how do i know if i am doing this? would i start to gain weight??

[sweetdream]

today:
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Sit-ups- stability ball-- no GHD
15 Hip Extensions
15 dips

8.5 rounds in 30 min
abs-roman chair 3 sets, 12 reps
abs- toe touch 3 sets, 15 reps

cardio: 30 min elliptical
10 min stair stepper

[minime]

nice job on that WOD talia!

as for your diet, what do you want me to tell you!! I've already told you how to structure your diet, so what else can I say.

I don't think you should 'calorie cycle' i think you should just eat a clean diet, with sufficient protein and fat grams, carbs from fruit/veggies and whole grains, limit your sugar and alcohol.

If you need structure to your diet, try the zone as I have advised before. There is a block chart with every food on it, so you can easily structure your meals. And there are many vegetarians on the zone.

In general I think you just think too much about your diet. I mean, really it isn't that big of a deal. I guess being veggie makes it harder, but I find it very easy to follow the healthy diet when I choose to.

For breakfast grab some hard boiled eggs and a grapefruit. For lunch, have a salad with protein on it. For dinner have a protein (meat for me, for you fish/tofu/lentils or something) lots of veggies, maybe some fruit. Handful of nuts.

I think you make it more complicated than it is. Just compile a list of foods that you think are good for you/make you feel good/are easy to prepare. And then, just eat what is on the list.

The urges you have to 'snack' on bad things are probably due to you undereating regularly (beer is not food, if you drink 300 calories worth of beer then you only have 1200 calories worth of food?)

[sweetdream]

Monday 080714

Four rounds for time of:
Run 400 meters
50 Squats



time: 17:38
I think the girl on the treadmill next to me was wondering what the hell I was doing when I was gone for like a minute and then came back on the treadmill! LMAO


cardio: 25 min stair climbercardio: 20 min elliptical






minime- yeah you have given me tons of advice. I was doing good. I just have been letting life defeat me and I do think way too much about my diet. I have thought about calorie cycling and I am not going to do it. I think I pretty much cycle anyways regardless if I am trying to or not.



Anyways..I am going to try and just eat more good things throughout the day instead of eating "bad" things all at once.

[sweetdream]

today:
30-35 min of rollerblading
abs- cycle, 3 sets, 25 reps
abs- knee bent, 3 sets, 25 reps
side to side bends, 3 sets, 25 reps each side

tomorrow I have a CPR class @ 1030 that lasts until 1 or 2:30 so I am trying to figure out what to do in regards to working out because a bunch of us are headed to the beach! I'm pretty sure I am just going to get up ass early and workout BEFORE the CPR course so I can shower and not have to do all that when I get out.....grr i dont want to get up at 730! BOOO haha

[sweetdream]

I did it.. got up at 7:00, made breakfast got all my **** together and was out the door by 8. The gym was super FAR away and it was a women's only gym so they didn't have much for free weights...makes me kind of sad to think about if I end up working at one what they hell I am going to do. I didn't realize until later that they had a bar bell so I screwed myself over on my deadlifts oh well

deadlifts
60x5 2 sets, 70x5 2 sets, 80x5 2 sets


hamstring seated
45lbs, 2 sets, 12 reps
45lbs 1 set 10 reps

abductor
45lbs, 3 sets, 12 reps

adductor
45lbs, 3 sets, 12 reps

weight incline leg press hah
50lbs, 25 on each side, 3 sets, 15 reps

cardio: elliptical 35 min

I am officially CPR certified!! WAHOO-- one step closer!

I have a meeting tomorrow with the guy who is going to hire me through the BAC. He talked to me the other day about a position I previously applied for but turned down because I though as it was presented to me was too much selling. We are supposed to go over it tomorrow and I really do want my foot in the door so I think I might give it a try. I mean what do I have to lose really? if I don't like it I will tell him straight up but at least in the meantime I can study for this exam and work long enough to start getting benefits! oh it would be SOOO amazing to not have to pay $230 a month to Independent Health!!

[minime]

Talia, go for it. Even if you don't like the job as you say it is a foot in the door, and once you are in there work HARD and show them what your made of! you can work your way into a better position, and as you say get benefits (v. important!)

I didn't like my job at first but I am sticking with it and it is getting much better.

Have you given up waitressing now?

[sweetdream]

Minime-- that was one of the things about it, I actually told him I wanted to stay at Applebee's while I worked there. Can't believe those words actually came out of my mouth but I guess it's what I know, it's safe and I make good money there. Honestly, I AM going to TRY and stay there for extra cash but I really do want to work my ass off and do good there so hopefully I can say I don't need to waitress anymore!!!

I guess it's just a little intimidating getting a new job, probably making a little bit less than I am used to but damn during the winter we are sooo busy hahaha who knows... I will just take it day by day and if my schedule really doesn't allow me to then I just will have to say good-bye

Thursday 080717

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 bench dips
50lbs 1 round, 45lbs, 1 round, 40lbs 3 rounds
5 rounds all together
cardio: 20 min row
20 min stair stepper

[sweetdream]

July 18- 45 min rollerblade

july 19- rest day

had a fun weekend at my friends place in chautaqua lake. went on the boat, went tubing, ate a lot of salty bad foods and drank more than I should have. it was a good time. I'm not going to worry about my food intake. I know it was horrible, I tried tracking as much as I could remember/wrote down so it's pretty accurate... not even going to step on the scale tomorrow morning LOL!!!

going to workout right now probably an hour on the elliptical in my basement

[sweetdream]

monday:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 12 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, STABILITY BALL
50 Burpees
50 Double unders-- um dips haha my gym blows

I did it ALL! even the burpees!!! all 50 of them! wow was this a great workout!!
total time: 34 minutes 26 seconds!

abs- scissors 3x15
abs-8lb db in each hand sit up 3x10
abs- ball 3 x 10

cardio: 25 min stair stepper

I got up SUPER DUPER early today to get all of this in BEFORE I had my appointment for my new job! I got the job at the gym! I am excited! haven't taken my personal training exam yet but to be honest I am definitely going to take my time with it and study!! so yeah, I got up and outta bed at like 6:30-6:40 and I was so dead by the time I got out of work. I went to my boyfriends house and we were both like meh haha!
I think this job change is really going to affect my mood. I have been miserable for so long, just sad with life and how I was going nowhere but now I am definitely excited to start with something fresh and know that I am actually going to like going to work because it's a t a gym and I get to help people!!

[sweetdream]

today:

row
72lbs, 1 set, 12 reps

lat pull
72lbs, 1 set, 10 reps

tricep pull
40lbs 1 set, 12 reps

arm adductor
45lbs, 1 set, 12 reps

repeat 3 times, second time same weight but reps were a little lower :10/8/12/12
third time 12/10/10/12

cardio:
row: 20 min did about 1 mile in 10 min. wasn't sure how long 2k was so I just did 20 min
treadmill: 1 min walk 1.0 incline 4.5 mph
run 1 min 1.0 incline, 6.8 mph
walk 6.0 incline 4.5 mph 3 min
walk 7.0 incline 4.5 mph 5 min
walk 6.0 incline 4.5 mph 5 min
walk 5.0 incline 4.0 mph 5 min

[sweetdream]

today: 40 min rollerblade
abs- reverse leg first crunch 3x12
abs- opposite leg on knee 3x12
abs- double crunch 3x12
abs- stability ball 3x12