Bad Katie! Cheating On Myself and Making Up For It

I was bad this weekend. I cheated BIG TIME on my diet and deserve a big ol’ spanking. I know that it is OK to treat yourself from time to time but I more than treated myself and felt absolutely disgusting by Sunday afternoon. Just goes to show that in-the-moment “wants” may not be worth it at the end of the day.

My recommended daily calorie intake is 1,200. Boy did I surpass that. I went out of town for the weekend and because I was staying in a hotel, I ate out for every meal. In addition to eating out, there was an array of wine and cocktails. And you know I enjoy my wine.

On Friday night before my misbehavior ensued, I squeezed in a quick workout substitute for my regular routine. The gym at the hotel was smaller than my freshman year dorm room and was extremely limited, but I made do with what was available. I did a quick warm up on the elliptical, deadlifts maxing at 60lbs (with dumbbells rather than my regular bar), and weighted lunges. Better than nothing, I guess.

I have learned just how easy it is to think that you’re eating healthy by choosing the green item on the menu, only to find that oftentimes… you’re doing the exact opposite! We went to PF Chang’s on Saturday for lunch and I ordered the Thai Beef and Noodle Salad. I knew that it would likely be a little high in calories, especially due to the toppings and the dressing (I usually get the dressing on the side and use very little of it but forgot to ask this time), but didn’t realize how bad it actually would be.

I had eaten about half of the bowl before I thought to check and see what the calorie count was on the MyFitnessPal app. It was enough to make me full then and there. One of these salads totals to 870 calories… GROSS. More than 2/3 of my daily “allowance” in one meal. I don’t use this app religiously – it’s mostly so that I can have a general idea of what I am consuming. I told myself I wouldn’t be a calorie counter. But, I am very happy that I checked before scarfing that whole bowl down.

Those of you who have been following my blog know that I am a sucker for the bad stuff. The rest of the weekend included nachos, wings and burgers. I had a regular salad and a grilled chicken caesar wrap at other points but those unfortunately did not cancel out the aforementioned high calorie meals and appetizers.

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When I got home on Sunday afternoon I was NOT in the mood to exercise. I felt so full, exhausted and just plain yucky from the weekend that I just wanted to veg out on the couch and watch Netflix. But I figured… what is an hour of my time? If I can find the time to watch TV for an hour then I sure as hell can kick my ass into gear and do SOMETHING that gets me on my feet and moving.

This weekend was the first Saturday I had skipped in two months and I would have felt so terrible if I went two days in a row without exercising. SO, with my future 5k in mind, I set out for a run. Well, it was more of a run/brisk walk but I think I did alright for my first time out for the season.

Using my MapMyRun app, I mapped out a route that is just a little further than a 5k. I think I will use it to train for ColorMeRad because it has a good flat:hilly ratio. I went 3.47 miles in 44:19 at a 12:45 pace, burning 511 calories. I reached 3.1 miles (5k) in 40:26. Now, I know that the time doesn’t sound too impressive, but I am not exactly in the best running shape… yet. I imagine that my running mile is probably between 10-11 minutes. Not too terrible for someone who is just getting back into the swing of things! After my run I did 4 sets of 12 push-ups, alternating between diamond and regular.

All in all, I will definitely be paying for my slip-ups this week! I plan to kick it to the next level at the gym. Wish me luck!

Two Months in & Sore as Hell

As of yesterday, I am 2 months in to my new routine (9 weeks as of this weekend)! My weigh-in this morning shows that I have lost 13.3lbs! Woohoo!

I am definitely seeing some progress here and there. I have lost a decent amount of weight in my chest, my arms are less flabby and my pants are starting to feel loose. The other day I wore a pair of pants to work that used to be tight, and I spent half my time hiking them up!

Below is a side-by-side (or in this case bottom-to-top) comparison of my arm. The top picture was from April 5th and the bottom picture is from just a couple of days ago. I see slight differences but can’t tell if it’s good progress or bad! To me it sort of seems like there is less muscle, but it could just be that it is just less fat surrounding the muscle.

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Thursday’s workout was deliciously difficult. I am definitely feeling it today and my butt and thighs are STILL unhappy with me from Tuesday’s ass-whoopin’. Love it.

Here is my workout from last night:

Warm-up: Elliptical for 5.5 minutes; 4 Sets/12 modified push-ups (2 regular, 2 diamond); Stretch

– Free-weight Chest Press: 12 Reps/5 Sets; Two 15lb dumbbells**

– Close-Grip Chest Press: 12 Reps/5 Sets; Two 15lb dumbbells**

– Lateral Raise + Front + Press Combo: 10 Reps/5 Sets; Two 5lb dumbbells

Weighted Glute Bridge: 15 Reps/5 Sets; 20lb bar

– Incline Dumbbell Curls: 10 Reps/5 Sets; Two 15lb dumbbells

– Bicep Cable Curls: 12 Reps/5 Sets; 20lbs on both cables

Cool-down – Treadmill – Run, 10 minutes

** I alternated between Chest Press and Close-Grip Chest Press and counted that as one set. Apparently this is called Super Setting. (Learning new things every day!)

Like I said in my last post, I signed up for my first 5k race which is taking place in late July! So, of course I had to switch things up and hit the treadmill last night. I normally end my workouts on the bike — occasionally on the elliptical. I was happy to find that I was comfortable running for the duration of my cool-down, and had I had the time, could probably have gone longer. I think that now that I have something to look forward to… I will need to try and mix in a run a few times a week.

Hooray for progress!

Color Me Rad 5k – Boston

20130425-101509.jpgThe Color Me Rad 5k is in Boston on July 27th and I am officially registered! I have not run a race in 6 years.

Eeek!

Check out the race page here, it looks like a lot of fun! You wear white and spectators throw paint on you as you run. By the time you hit the finish line you are multi-colored. Yay!

I have 3 months to get back into running shape. I’m excited to have something to train for!!

Cravings

Don’t you hate when you are on a health kick but you have one of those days where you would like nothing more than to dive head first into a pool filled with saucy buffalo wings, greasy pizza and maybe even some cheesy nachos? Yea, me too.

I would kill for a plate of wings for dinner tonight but I know that tomorrow’s Katie will be kicking herself. I know that it’s OK to spoil yourself now and then but I promised myself that I would save the bad calories for the weekend.

20130424-155510.jpgSO, I headed to Pinterest (obviously), and found a cheater’s “buffalo wing” recipe. The kicker? The chicken part is actually cauliflower. Now, I know this probably doesn’t sound very appetizing to the saucy fried chicken lover. Trust me, I am one of them and would be lying if I said I am not a tad weary to try this mysterious recipe and taint my love for the buffalo-y goodness of real wings. But I am picturing my beach bod and am crossing all fingers and toes that this may actually be halfway decent.

Wish me luck!

Exercise Therapy

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“You’re only one workout away from a good mood”

Amen to that! There is so much truth in this. Exercise really is the best therapy.

I have had some not so great days at work over the past week, and let me tell you… as soon as I started working out at the end of the day, I felt a million times better.

The moment I simply ARRIVE at the gym, my mood does a complete 180. It’s weird how that works. By the time I make it through the locker room and down the stairs into the gym, I am on cloud nine – a kid in a candy shop, anxious to try everything. Between doing something good for yourself and knowing that you’re going to be sore as hell in the morning if all goes as planned (yes, I look forward to the pain), I am happy as a clam. So imagine how good my mood is after I have a killer workout and am running back to my locker drenched in sweat, salivating for my post-workout protein shake that I had been day-dreaming about. Heeeeaaaven.

So, to those of you who are stressed out, anxious, unhappy, or simply in need of a pick-me-up… I suggest you treat yourself to a good workout. You’d be surprised what it can do for the body AND mind.

My Quads are on FIREEEEE!!

I am happy to say that everywhere from my neck down feels like it has been annihilated by a 5 million ton train. Normal things like changing my clothes, using the restroom and simply walking are NOT coming easy to me today. I am SORE. Which I like because it means I had a kick-ass weekend!

On my lifting days, I focused on increasing the weight, thus resulting in fewer reps per set. I have been told to do this for quite some time now and it really does make a difference.

Friday

I finally went back to my normal routine. I was off for about two weeks because of a weird pain that I was feeling in my knee and was substituting the heavy leg days with long bike rides.

My workout was the following:

Warm-up on Elliptical for 5.5 minutes; 4 Sets/12 modified push-ups; 3 sets assisted pull-ups; 5 sets assisted dips.

Deadlifts: 2 Sets/15 Reps with 40lbs; 2 Sets/15 Reps with 50lbs; 2 Sets/15 Reps with 60lbs.

– Weighted Walking Lunges: 15lb dumbbells – 4 Sets/14 Steps

Hamstring Curls: 4 Sets/12 Reps, weight distribution – 50lbs/55lbs/60lbs/65lbs

Breaks – Front Plate Raises: 10lb plate, 4 Sets/12 Reps

Quadricep Extension: 4 Sets/12 Reps, weight distribution – 50lns/55lbs/60lbs/65lbs

Breaks – Front Plate Raises: 10lb plate, 4 Sets/12 Reps

– Thigh Abductor: 4 Sets/15 Reps, 2 sets level 6, 2 sets level 7

Cool-down: Bike HIIT – 2.81 miles in 10 minutes (Challenge – 2.50 in 10 minutes)

Basically…

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Saturday

Saturdays started off as being optional for me but I have made a weekend workout a requirement for myself.

Warm-up on Elliptical for 5.5 minutes; 4 Sets/12 modified push-ups (2 Sets regular, 2 Sets diamond)

Assisted Pull-ups: 4 Sets/10 Reps; 1 Set 94lb assistance, 3 Sets 88lb assistance

Assisted Dips: 4 Sets/10 Reps; 1 Set 94lb assistance, 3 Sets 88lb assistance

Front Raises (chest on bench): 4 Sets/10 Reps; 10lb dumbbells

Front Raises (back on bench): 4 Sets/10 Reps; 10lb dumbbells

One-hand Dumbbell Rows (left & right): 4 Sets each/12 Reps; 15lb dumbbell

Dumbbell Chest Flies: 4 Sets/10-12 Reps; 1 Set 12 Reps with 5lb dumbbells, 3 Sets 10 Reps with 10lb dumbbells

Seated Arnolds: 4 Sets/10-12 Reps; 1 Sets 12 Reps, 3 Sets 10 Reps; 15lb dumbbells

Cool-down: Bike HIIT – 2.87 miles in 10 minutes (Challenge – 2.50 in 10 minutes)

Sunday

Yesterday my trainer and I went on a long brisk walk in a park by my house. According to MapMyRun we did a total of 5.89 miles, burning 676 calories! Sunday is typically my off day during the week so this was a bonus. I am so looking forward to spring making an extended appearance so I can enjoy the warm weather like we did yesterday!

Overall I feel like I had a really great weekend of exercise! I’m hoping I can do just as well this week and coming weekend.

Squats should be fun today! Yea right!

Biking Progress

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I forgot to write last week that I beat my previous bike challenge record!

Bike Challenge: 10 miles in 40 minutes (2.50 miles every 10 minutes)

Achieved: 11.13 miles in 40 minutes on Monday, 4/15.

Last time I did this challenge ride was a little less than a week before, 4/9.  I beat the goal, ending my ride at 10.88 miles.

This time I was able to get a quarter of a mile further than I did before. I think that the plan is to do a long ride every week, so hopefully the next time I do it I will be able to make it to 11.38 miles in 40 minutes to be consistent!

A Little Pick-Me-Up

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“Take pride in how far you have come and have faith in how far you can go.”

I stumbled across this and it was just what I needed. I thought I would share for anyone else in need of a little motivation.

This quote speaks volumes for me.  Going through a big lifestyle change is hard. Really hard. Between the dietary changes and a serious workout regimen, it is so easy to get caught up in where you think you “should be,” while losing sight of how much you have already accomplished.

I am as impatient as they come. “I want results and I want them now!”  While I am not where I think I should be after 7 1/2 weeks of this change, I overlook the fact that I have already lost 10lbs and FEEL so much better than I did before I started. That’s a huge accomplishment in itself, and I sometimes forget that.

This goes back to the point of my post “Ambitious Goals for April.” I just need to keep telling myself that time is my friend and that the end result is what matters most!

Ass. Kicked.

Yesterday I got to spend some time at the gym with my trainer and let me tell you… I. Am. HURTING.

I don’t get to do this very often since we live so far from each other, so it was nice to be able to go together rather than me briefing him on my workout like I do every other day. Gives me a chance to learn some new things and make sure I am doing all of my strength training correctly.

One of the biggest things he emphasized yesterday was to push myself to my limits. When I am on my own, I often think that I can’t do another rep, or that I’m not ready to add an extra 5-10lbs, but he continues to prove me wrong!

Much to my day-after-workout body’s displeasure…

I added 10lbs to my max weight for deadlifts. What I typically do is start with 30lbs and add weight with every set, eventually doing my final set with 50lbs. Yesterday, I started with 50lbs and focused on my form before upping to 60lbs.

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I also added an extra 20lbs to my max squat weight, totaling to 115lbs if you include the weight of the bar. I hadn’t done squats in about a week and a half since we were giving my knee a little bit of a break. I was happy to find that it felt fine, even with more weight than I was used to on my shoulders. We alternated between regular squats and sumo squats. There were a few moments when I seriously thought that I couldn’t get my butt down there again and it was helpful knowing he was there to spot me incase I couldn’t make it. He was also in my ear saying “ONE MORE, ONE MORE!” Not seeming to have much of an option, down I went. This was brutal. BUT, they say squats are key to a great ass, so squat I shall!

He totally tricked me when we did the assisted pull-ups and dips. I usually do a 100lb assist and about 4 sets of 10-12. He told me that I needed to lose about 5-6lbs of assistance every week on my own but I hadn’t started doing that yet. So, since he was being the boss-man, yesterday was the day to drop a little bit. First I tried 90lbs assistance which of course was harder than I was used to, but not terrible. Then he wanted to drop a little more and said he was setting it to 85lbs. So, up and down I go — kind of. I only managed about 6 reps for both the pull-ups and dips. It was a struggle. In my head I was like DAMN, am I really that weak? Why is this so much harder if it’s only 5lbs less?? Turns out that sucker was playing with me and actually set it to 75lbs assistance to make a point that my body is capable of more than I think.

tumblr_lwdnxeVGfQ1qk3lgjo1_500I also tried something completely new… bench pressing! Since it was my first time, I only did the barbell which weighs 45lbs. I clearly didn’t look as good as the chick to the left, but maybe one day I will be benching the barbell and some plates with ease like her. I actually liked it much more than I thought I would. If I am brave enough, I think I will try these on my own at some point this week.

In addition to the tough stuff, we did a handful of free weight lifts such as the Seated Arnold to make sure that I was doing them correctly. Turns out there are a good amount of workouts where I should actually be starting with heavier weights than I have been.

Overall I had an awesome exercise yesterday and I am bound to be feeling it for days. I have been waddling around like a little old lady. Ouuuch.

Finally hit the 10lb mark!

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I am nearing the end of my 7th week of the new fitness plan and I have FINALLY hit the 10lb mark!!

I feel like I was teetering one step back from this milestone for a little while now and was starting to worry (unreasonably) that I had hit the weight loss “plateau” that people talk about. I wondered how I could have POSSIBLY hit a plateau when I am still so early in the game?

Anyways, much to my excitement this morning when I stepped on the scale, I was officially down a total of 10.5lbs! YAY! This amounts to an average weight loss of about 1.5lbs a week, which my trainer says is a good pace.

What an excellent start to my day!

IN ADDITION…

TWO people told me yesterday that they can see a difference in my body! YES.