New Rules Phase II Complete

It feels like it took me a really long time to complete the Fat Burn II Phase of the New Rules of Lifting. This is not the same as New Rules of Lifting for Women; since I already completed that program I'm using this one which I guess is intended just for men, but I see no reason why I shouldn't/can't do these routines as well.

I have mixed feelings about this workout. Overall, I am pleased with my increase in strength and muscle tone/definition. However, I don't think I did the plan justice. Part of the Fat Burn II phase included HIIT training after each weights workout. I didn't do that part because I didn't have time in the mornings. As a result, I don't think I got the results that I should have gotten by following the workout routine to the T. This brings me to my second problem - I didn't follow the routine to a T. I did all the exercises, but sometimes I didn't do them in the order as prescribed. Other days I only did half a routine on one day and continued the rest of it on another ... again, totally my fault. Has nothing to do with the program at all. I think my overall disjointedness with the program plus just knowing that I didn't complete it in the manner that it should have been done annoys me. Still, I got it done and I'm ready to move on to the next weights routine.

My progress:

Exercise	Feb. 17, 2013	April 18, 2013
	3 sets; 12 reps	3 sets; 8 reps
Front squat	30 kg (66 lb)	55 (121 lb)
Wide-grip cable seated row	27 (60 lb)	72 (158 lb)
Barbell push press	20 (44 lb)	35 (77 lb)
Dynamic lunge	20 (44 lb)	50 (110 lb)
Snatch grip deadlift	50 (110 lb)	85 (187 lb)
Split squat w/overhead press	5 kg/hand	8 kg/hand
Chin-up (assisted)	47.5 (104 lb)	34 (75 lb)
Deadlift/bent-over row	30 (66 lb)	50 (110 lb)

The next workout, called Hypertrophy A, looks tough! I can't wait!! :) I hope to start on Sunday.

If you're a woman and you're not lifting weights - what are you waiting for?! Work with a trainer to establish a good strength training program. You'll be amazed at the positive impact weight lifting will have on your life.

Much Better

I can't tell you how good it felt to send off my document at 6 this morning. What a huge weight off my chest!

The thing with being so distracted in a task like that is that I find it tough to get back to a routine. I know that when I'm busy I make do - exercise when I can, eat as good as possible. I keep up my good habits, but I also get a bit careless. I don't exercise with 100% effort or I do something 'easy'; I don't enjoy the food I eat and sometimes (often) just throw a bunch of ingredients together just for the sake of eating something.

I know these aren't the worst things in the world, but they bug me and I know it's something I want to work on.

Today was a totally get back to normal type of day - I went out for breakfast with D. I had my usual Friday break fast of smoked salmon, a bowl of hummus, and a plate of chopped cucumbers and tomatoes plus a cup of green tea.

I finally headed to the supermarket and restocked the fridge. That always makes me feel better - lots of fresh veggies and lots of fish all waiting to be cooked! They had a major stock of Egg Whites come in so I was thrilled. I'm stocked up until the 1st week of January :) No protein problems here!

I spent a bit of time this afternoon tidying up. It felt good to see things in my home office start to take shape again. This project, however, will take quite a few days.

Then I headed to CrossFit. We did pure strength training today -- man was it a workout!!

The good news -- I did about 40 double-unders!! Again, not in a row, but they're getting much, much better. Each time I succeed I get a bit more confidnet. I just have to balance that confidence with the feelings of frustration of not being able to do more. Patience. Patience Patience.

Our strength training was bench presses, but on the floor instead of on a bench. Being in the CrossFit Box where we're all on the floor covered in our (and who knows who else's) sweat has helped take some of the edge off my germaphobia. Today was another test to that. It felt a bit strange doing bench presses off the floor. I had never done them before. I worked my way up to 60kg (132 lbs) but with some assistance. I'll get it on my own soon.

Our WOD:

6 rounds
Barbell rows: adding weight at each round; I got up to 55 kg (121 lbs) [8 reps; only 5 the last 2 rounds]
Push-ups: 10/round [I did a total of 45 on my toes! The most I've ever done - I surprised myself!]
Pull-ups: with a band, but getting better [10 reps/round]

As always, there are some WODs that don't sound like much but are killers!

I've got something exciting going on tomorrow -- stay tuned :)

Eating Habits

"Each meal is a new opportunity to eat nutritiously" - Women's Health

This quote came up on my Twitter feed earlier today - what a great quote. Every second of our day is a chance to make a change, to do something different, to finally take action towards reaching those goals that we really, really want to reach ... and we all really, really want to get healthy, right?

Messed up on breakfast? Don't mess up on lunch. Messed up on lunch? Don't mess up on dinner.

The downward spiral can be deadly. You have to be in control -- and that's one of the great things about eating habits - we are in control of what we choose to eat. Nobody is ever forcing us to eat a chocolate bar, bag of chips, a deep-fried meal. Those are entirely our choices - and with such choices are consequences. Don't let a cheat/special occasion meal turn into a cheat day (or worse yet, couple of days, a week, or more). 

I understand about the struggle with food. I've been there for years. I'm still there, but I think I'm finally smartening up. I still falter with choices, and I know that I have a really hard time resisting junk food if it's in the house. Luckily, there's a simple solution to that - don't bring that junk in the house! It's amazing how you think of healthy alternatives to soothing those hunger pains when you don't have ingredients like cheese, butter, sugar in the house (let alone pre-packaged foods that are full of sodium and other preservatives).

I didn't cut foods out of my diet, but I changed my diet drastically. I never said to myself, 'Don't eat any chocolate.' I just didn't eat it - it wasn't about restricting myself or as some like to put it, depriving myself - it was just about making better choices.

Each time the number on the scale doesn't go down I know that I have to make better choices. Each time I struggle with my workouts - whether it's running, pilates, swimming, or CrossFit, I know I have to reexamine what I eat.

Food = Fuel

Eating healthy foods will help me have better workouts -- and having better workouts makes me feel happy, strong, and confident - who can say that those are things they don't want? That's a positive upward spiral I want to be on!

I just want to make smarter choices each day - with each meal. So, to take that ambition to another level, today I registered with the International Sports Science Association for a Fitness Nutrition Certification course. We all know the basics of healthy eating (Eat This, Not That should be common sense), but I want to know more. Plus, I gotta know what I'm talking about if I'm going to 'preach' about it ... and if I'm going to 'preach' about it, you better believe I gotta practice it!

Let's see how it goes!

Another CrossFit session today - my right quadricep muscle was still quite achy from the squats I did on Sunday and Monday -- but had to push through.

Warm-up:
5 minutes of jump rope - getting better at those double-unders, though still haven't managed any in a row yet
3 rounds of 10 full-body squats/10 burpees

Strength Skill: Squats
Overhead Squats: The overhead squats kicked my ass today. I just didn't feel focused and my legs felt wobbly. I managed to go up to 40 kg (88 lbs.) but really struggled; I was much better at 35 kg (77 lbs.)
Front Squats: I managed to reach a new PR of 65 kg (143 lbs.) - for me the toughest part of this exercise is keeping my elbows high; plus the bar is heavy on my collarbone - I have a feeling I may have a bruise or two tomorrow
Back Squats: Another new PR for me - 75 kg (165 lbs.)

Even though I did well, I couldn't help but feel disappointed in the overhead squats. I know I can lift that weight, but I just couldn't put the movement together -- still, trying to focus on the positives -- I'll get there if I keep working at it.

WOD - As many rounds as possible in 10 min
30 crunches
20 push ups
100 jump rope skips
15 pull ups
15 ring pull ups (not sure of the name)

Another good day at the CrossFit Q8 Box!

Post to Myself

Dear Me,

 I know that a few weeks ago you wouldn't have been able to write this letter. Yes, just a few weeks ago... but now look where you are.

You have come such a long way ... Such a very long way, especially since 1990 when you started to face many challenges.

You have been physically abused, emotionally abused, taken advantage of, told you were worthless, no good, and would never amount to anything. You have been afraid of so many things - getting close to other people, trusting other, letting yourself be loved, taking chances, believing in yourself.

No more. No more.

You are stronger than ever before.
You are faster than ever before.
You are smarter than ever before.
You are surrounded by more supportive people than ever before.

The journey is not over, but that is actually the good news. Now you can go forward with newfound confidence and belief in yourself. There is still much work to be done, but you can do it - you have done it! Keep moving forward but now slow down a little. You know now that you are strong. You know now that a bit of pain and struggle does not mean things are impossible.

Enjoy the process. Take in the view. Breathe. Be fearless.

Me.

NROL4W - Phase 4 Complete

Short blog post as I'm getting ready for a weekend trip away -- I cannot wait to get out of here and just let my hair down and relax.

So, the main update -- I finished Phase 4 of NROL4W!

My main obstacle has been my thigh injury. It still hurts pretty bad -- so I'm taking the next 3 days off (which works coz' I'll be out of the country) to just rest it up and ice it down --- hopefully it'll feel better by the time I get back. If not ... I may have to go see a doctor, but I really hope it doesn't come to that!

Anyway. As a result of this injury there were a few exercises I struggled with -- particularly lunges and the single-leg squat for my left leg. I'm having trouble balancing on my left leg. I just feel a great amount of strain on my thigh muscle ... so, as I said, a bit of rest will do it good.

Other than that, I think I did pretty good on my weights. I didn't see as much improvement in terms of heavier lifting in all the exercises as in the past ... for example, the YTWL shoulder raises -- that's a total of 24 shoulder raises x 3 sets ... I started off with 5 kg/hand and really struggled to complete 24 in a row, so I dropped it down to 4 kg/hand and it was much better ... My form was good, it was challenging but not crazy tough. By the end of the month I was able to go back to 5 kg/hand -- the last reps were still a bit tough. So, only a 1 kg difference, but definitely improvement in strength in terms of completing the exercise with good form.

The other exercise I really struggled with is the wide-grip lat pull. Pulling at 41 kg is fine, but the jump up to 48 kg (nothing in between) was tough. I still haven't perfected it ... but I'll keep working on it!

In any case, I know it's not about the final number. It's about doing it right -- and I can definitely say that I have concentrated on making sure I complete each exercise to the best of my ability.

So here are the numbers:

Workout A:

	Feb. 12, 2012	Mar. 12, 2012
One-armed dumbbell snatch	6 kg each hand	10 kg each hand
Dumbbell single-leg Romanian deadlift	7 kg each hand	10 kg each hand
Barbell bent-over row	15 kg	35 kg
Dumbbell single-arm overhead squat	4 kg+8 kg	5 kg+10 kg
Dumbbell incline bench press	7 kg each hand	12.5 kg. each hand
Plank (90 sec)	bw	bw
Reverse wood chop	8 kg	18 kg

Workout B:

	Feb. 14, 2012	Mar. 14, 2012
Barbell Romanian deadlift	25 kg	45 kg
Partial single-leg squat	5 kg	10 kg/hand
Wide-grip lat pull	41 kg	48 kg
Back extension	41 kg	72 kg
YTWL	4 kg/hand	5 kg/hand
Swiss ball crunch	100	150
Prone jackknife	12	35
Lateral flexion	24	30
Prone cobra	18	30

After returning from Bahrain I'll probably take a week off from the program to change up my routine a bit before getting into Phase 5.

Will blog when I get back!

Ciao!