GHF Fitness Blogs blogs

Treadmill day 4th

Fri, 21 Nov 2008 15:55:59 -0600

Treadmill 1.55 miles 3 to 3.5 miles 99 to 135heart beat, 187 calories burn 33 minutes

Its cooooold today, but I did my treadmill and I will try to go outside to pick up the mail 1/4 of a mile from my house but I will try because the wind its soo rough that feels like 0 degrees outside, I want snow, its more fun, Im happy for my exercise commitments but no so happy with my eating commitments yet, I need to work out my mind, Im excited to begin with dr. Smoot but I dont receive a module yet and Im so impatience sometimes I will outside and chillout! I got some recepies that I will try protein

Step by Step

Fri, 21 Nov 2008 09:41:30 -0600

8am 3/4c. Special K+ protein w/1/2c. skim milk & small banana,2LG.decaf w/ FF 1/2&1/2(320 cal.)--10am 12g fiber bar & small Protein Shake w/ 2 strawberries,decaf(300 cal.)--NOON total gym 4 exerc. 2 sets of 12 reps,Cardio Pull(incline 5),Incline,Lateral Shoulder Raise(incline 2),Reverse Fly(incline 2),Joey Atlas Ab Crunch,Incline Ab Crunch(incline 6-till exhaust),& Lateral Triceps Extention(incline 1-24 each arm).That's so far today, will finish this when I get home from work. Planning on 2pm 1/2c. FF cottage cheese w/TB SF jam,2 celery stalks & rice cake w/ natural peanut butter(250 cal.)

1/2 Century Man, When the world hands you lemons, don't get a paper cut

Thu, 20 Nov 2008 22:22:04 -0600

I missed a whole week of workouts. A few of those days were by choice, getting the yard and house winter ready before the snow fell. The rest involved a whole lot of extra crazy shifts. I had never worked a 72 hour shift before. Brutal and not recommended however, sometimes desperate times require sacrifices. It took a couple of days to catch up on sleep and recharge. If there was a positive in the crazy week, my diet remained under control in all that chaos. My workout today wasn't my best but not as sluggish as I thought it would be. I'm back at it.

Leg extensions 15 x 50lb
Leg curls 15 x 50lb

Im back

Thu, 20 Nov 2008 22:13:23 -0600

Hi, I did my 3er execise today, weight lifting and treadmill, I almost miss it because I was late but I manage to do it all my plan, Im happy for that, what Im struguling yet is my eating plan, nooooot good, but well consistency need time, at least Im in a good path with exercise and that is conforting, now its time to get serious on the eating plan, I suscribe to a coach that chad recomend me, I will try to see how that work, I will keep posting about that too, the web page is permanent solution and the coach is Frank Smoot, sound a good aproach Im curious and interested in the mind body an

Good Day!

Thu, 20 Nov 2008 21:58:13 -0600

7:30am small apple w/ 2TB. natural peanut butter & decaf w/ FF 1/2&1/2(300 cal.)--8:00am 2 poach eggs on slice of lite wheat toast,& decaf(220 cal.)--10:30am 1/2 fiber bar & thin slice banana nut bread,decaf(275 cal.)--12:30pm cottage cheese,cole slaw,& limas&corn(300 cal.)--4:15pm total gym 5 exercises 2 sets of 12 reps on incline 3(each arm)Reverse Grip Triceps Press Down,Incline Chest Press,Decline Chest Fly,Incline Biceps Curl,Reverse Grip Seated Biceps Curl--5:00pm 20 min. on treadmill @ 3.5--6:00pm salad W/ lettuce,spinach leaves,2TB soynuts, 1TB wheat germ,tomatoes,onion & hard boiled

Wed 11/19/08 - - 3.1 miles, 4 days off

Thu, 20 Nov 2008 01:17:39 -0600

Wed, Nov 19, 2008

Treadmill 3.1 miles, 49:46, 507 kcal, 100' vertical

Four days off with zero workouts - I think that's the longest I've been off since starting back w/ the lifting and Wii Fit sometime back in June. oh well, back at it today w/ a simple 5K.

I'm ready for some decompression time from school. Ochem is a killer - we covered 40 sections in the first five days of class, just got our first test back today and have already covered 20 sections of new material and have a quiz tomorrow. Organic Chemistry is a heck of a class to be taking in an accelerated format. Only 4 more weeks to knock out this semester. I'll also be done w/ the Phase 1 general fitness 12 week lifting program by the end of next week.

Good to be getting my groove back!

Wed, 19 Nov 2008 08:09:48 -0600

7:30am-20 min. on treadmill @ 3.5--8:30am--1c.Wheatn'Bran w/1/2c. skim milk,1/2 scoop protein powder & small banana,2 lg. decaf w/ FF 1/2&1/2(455 cal.)--DOES ANYONE COUNT CALORIES OTHER THEN ME?--I have a change in routine today & will be doing my work-out in the evening because I'm off to do 2 hours of yard-work.(Figure that's good exercise too!-Besides it's PAY!) Be back later.--1pm egg white omelet w/spinach,broccoli,onion,mushrooms & swiss chesse,home fries w/onions,single slice of wheat bread & decaf coffee(700 cal.)--5pm tomato veggie soup & broccoli & potatoes w/ FF cheese,decaf(300 cal.)--8pm rice cake w/natural peanut butter & SF jam,decaf(250 cal.)(& of course I have 10 glasses of water w/ lemon during the day)--TOTAL CALORIES=1705 I guess I'll see if my calorie intake is to high @ the end of the week.--7pm total gym all 4 exercises 2 sets of 12 reps,Parallel Grip Lat Pull-Down(incline 6),Prone Reverse Fly(incline 3),Hip Adduction(incline5) & Leg Thrust(incline 5).

Day 2 of return

Tue, 18 Nov 2008 22:52:52 -0600

6:45am-25 min. on treadmill @ 3.5, onto Joey Atlas Ab Crunches, next my Total Gym Cross-Body Pullover Crunch(incline 3 to exhaust),next 3 exercises 2 sets of 12 reps--Overhead Press(incline 4),Prone Bicep Curl(incline 4),Front Deltoid Raise(incline 2),(2 sets of 24)Overhead Triceps Extention. 7:45am-small apple w/2TB. natural peanut butter & lg. decaf w/ FF 1/2&1/2(300 cal.)--8:15am 1/3c. All Bran w/skim milk & 1/2 scoop protein powder, lg.decaf(220 cal.)--10am X-lg. decaf(90 cal.)--11:30am 2 Whole Wheat Pancakes w/ 1/4c. pineapple & SF syrup, 2 lg. decaf(320 cal.)--Didn't realize until the a

New goal.

Tue, 18 Nov 2008 21:07:44 -0600

Hello everyone! Its been a while, I know. But I'm back on track again and that's what matters.

I set a new goal for myself, I am to run a 8.15 mile run called the Great Aloha Run here in Hawaii in February 2009. (Here's their website http://www.greataloharun.com/) I'm not a huge fan of running, but honestly I'm very excited about it. I have a little more then 3 months to train...and I need some help. Anyone got any advice or can suggest websites/books etc that I may look into that will help? Anything would be helpful because I am new to running.

Having this goal will keep me motivated, because the last few weeks I've been lacking it. Besides all that, I will be moving to California next year and so this is the last chance I will get to run that race before I leave.

Problem setting goals!

Mon, 17 Nov 2008 13:28:59 -0600

I just read the motivation of day & I have to say that I have a problem with setting goals. Just about everytime I set a goal I sabotage before I get there-or-just after getting there. Don't get me wrong I do accomplish much, but I must have some mental block with goal setting. Sooooo, I guess I'll just stay in today. My goal is to continue to eat reasonably well through-out the rest of today. I guess I'm just alittle down today.

Back after 25 days!

Mon, 17 Nov 2008 13:13:37 -0600

Well...I went on my Christian retreat & gained 7 lbs. in 3 days. Anyway, just couldn't quite get back into the swing of things to the degree that I was. But I'm back--I didn't quit! Today I started the treadmill @ 7am--25 min.@3.5,then onto my totalgym(2 sets of 12 for all 6 exerc..)Joey Atlas Ab Crunches,Arm Pull-Over(incline 4),Chest Press(incline 3),Cable Abdominal Crunch(incline 6-till exhaust),Static Triceps Press Down(incline3),Preacher Curl(incline3)8am small apple w/2TB. natural peanut butter,decaf coffee w/ FF 1/2&1/2(calories 300)--10am c.oatmeal w/1/4 scoop protein powder,2decaf(calories-220)--1130am decaf w/2 flavored creamers(?calories-120),1pm 1st celery stalk then tuna melt made with light wheat bread,I can't believe it's not butter spray,light mayo,mustard,onion,celery& 2 slices FF cheese(calories-300)I will finish later.

Ok I'm back

Mon, 17 Nov 2008 09:41:37 -0600

After a short hiatus, I'm back.

I'll give an update later today or else tomorrow.

great workout!

Mon, 17 Nov 2008 08:20:12 -0600

My workout today left me feeling really good...

CHEST:
Incline Bench press
Push ups
Cable flys

SHOULDER:
Shoulder press
Front shoulder raise
shrugs

TRICEPS:
Kickbacks
Overhead tricep extension

As for my food because of work i only managed to get in 3 meals so far and will eat some more on the flight...but for now....

9:15am - Oolong tea
10:00am - Muesli and a boiled egg
3:30pm - Baked chicken and brown rice
5:45pm - Chicken breast, brown rice again and some veggies

Water drank:lots...didnt keep track but it was lots!

I just really have one worry because in 2 days i go back home for a 10day holiday and with all the catching up.. i don't know if i will be able to stick to the routine that i have created...which is really worrying me because i don't want to come back and start from scratch...any advice anyone???

Food Diary - 16/11/08

Sun, 16 Nov 2008 08:48:01 -0600

I realise that i am off on chad's recommendations....i have been a bit short on time to actually cook everything that i need to but i will start to do so now.

4:20am - Oolong Tea
5:00am - Muesli
10:00am - Poached eggs with potato slices and a slice of steak with vegetables
3:00pm - Grilled chicken, mashed poatatoes and vegetables
8:00pm - stir fry chicken and salad

Food Diary - 15/11/08

Sat, 15 Nov 2008 09:30:46 -0600

8:30am - Oolong tea
10:00am - Muesli
4:00pm - Grilled chicken teriyaki with mashed potatoes, carrots, broccoli and cauliflower
7:00pm - Muesli and apricot yogurt

Water drank - 1ltr

Today i didnt have time for my cardio and i kept forgetting to eat....hopefully i will do better tomorrow!