TBT…?

I’ll admit, while I know I need to commit to doing another round of TBT the hardcore way and the results were pretty enthralling. I’m just not 100% into it. It already didn’t start off great. While I didn’t eat horribly yesterday (lots of chicken, veggies and yummy homemade chicken noodle soup), I was feeling pretty cruddy from NYE festivities and took it pretty easy.

Either way, I’ve been thinking about what this round of TBT would mean to me and how I would treat it. I’m not going into the strict TBT rules. I get they show results, but it just isn’t how I’m willing to live my lifestyle. With that said, I’ll do what I can to reach my goals, without cascading into bitch mode because of all the restrictions. Maybe that’s cheating overall, but I’d rather be content right now and achieve realistic goals.

Goals:

• I’m back at 155lbs right now and I want to keep it between that and 150lbs. The last TBT  went down to 147lbs and I was surprisingly very unhappy with that weight.
• Increase speed, strength and stamina. Sometime this week, I’m going to hit up the gym and get a base idea of where each of these are. Pretty much doing certain exercises to failure, then placing a goal on each one to help keep track of progress.
• Take up running…? I’m so iffy on this, I hate running. But until I can get a bike, I might have to run. The new roommate is training for marathons, so maybe I’ll hit up running with him, it’s very very easy motivation.
• Determine caloric outtake and intake. I think this was a big problem with the TBT for me last time and why I lost so much weight. I was working out a ton, but probably not eating enough to maintain the weight I wanted. I’m going to try and keep this a little stronger.

That goal list will probably grow, but I think that’s a good start right now. So now, the rules.

Rules

• Instead of being on a strict diet and having one cheat day (which was a bad thing for me). I’m going to put a percentage/gauge of good food that goes into my body on a day to day basis. Assuming my daily diet looks like three meals with 2-3 snacks, that puts me at about 5-6 meals a day. That’s around 42 meals a week? My cheat day allowed for about 6 meals of that day to be not so good. (three meals, two snacks). So, I think through the week, I should hit about 36 meals/snacks a week of good, wholesome food. 6 can be not so good. This is my goal on a weekly basis. We’ll see how it goes, the diet part really made me super cranky, I want to be more rigid on my working out and not stress as much if I enjoy food at times.
• Eating out: I don’t eat out a lot already, but I know one large source of stress was trying to figure out what to eat when I did eat out. So my rule for eating out (when it happens) is not to nit pick it. I’m not going to question what is going into it…because it’s going to drive me nuts.
• Beer: This is an exception to EVERYTHING. I love good beer and drink it on occasion. But since I love to enjoy good beer, I rarely have more than one each time I drink. I don’t drink to get drunk and I really hate piss quality beer. So…I feel it’s not terrible

That’s about it, there are no rules for exercising, I like to keep it at 5 days a week if possible. Try and get yoga in there at least once a week and derby at least 3. Oh yeah! I’m on fitocracy as well with a couple other folks, I enjoy how that keeps track of the things I’m doing. So check me out on there as well! http://www.fitocracy.com Follow me under Frak_Attak!

The biggest thing, especially going through all of this is, I don’t need this program to be a source of stress for me. I know it shouldn’t be, but it was when I did it. Yes, I want to be accountable. But eventually I want this to be a life habit…and people will not be around for my entire life to make sure I keep on track. Of course, encouragement is the best way I grow, so any and all of that would be great! As I’m happy to return it as well.

Beginning of the week, let’s go!

Champs this weekend, oh man! Derby derby derby, which will require the following things:

• Star-jumps in Skate Position 2 x 20
• Lunge Jumps 2 x 20
• Side Jumps 2 x 15
• Single Leg Hops 2 x 15
• Bench with alternate push-up 2 x 20
• Machine squats squatting so thighs are horizontal then explode back up. 3×12 45, 65, 75
• Clean and extend, olympic bar one end at base of wall, squat cross hand over bar grab hold clean and they explode up on the toes extending arm overhead
• Straight leg dead lifts 3×12 45, 50, 50
• Calf Raises 3×12 45, 45, 45
• Glute/ham Raises

Today I will…

Some things I want to do after practice tonight! I’m already in a place I can train, might as well use it.

• One Leg Squats 3 x 15
• Knee Raises 2 x 20
• Rabbit Jumps 2 x 20
• Low Walk 2 x 30m
• Straight leg deadlifts 2x 15, 45, 45
• Lunges w/ db 2x 15 10, 10
• Sissy Squats 2x 15
• Dip toe in the water 2 x 30s

Also, been thinking a little harder about my diet. I didn’t jump back on the TBT bandwagon mainly because while the results were really great, the three months of restricting my food was miserable for me and everybody else. I was a really big grumpy butt according to my coworkers. I just think it might have been too much at one time. So, I’m going to start setting goals in my diet ever couple weeks or so, hopefully progressing to an even BETTER diet, without the grumpiness.

• Limiting alcohol consumption to 1-2 per/week. I did go without alcohol for 6 months and I felt rather good, so I’m going to go that direction, but allow a good beer here and there, but nothing like I’ve been doing. Old habits die hard.
• NO fast food! AT ALL, even a little bit.
• Cut cheese down to 1-2 times weekly.

It’s a start, I do pretty well already, but a few things have creeped back into my daily diet, I want to get rid of that. But, I will not felt guilt when I enjoy a good dinner made by my family or my boyfriend. MY diet restrictions should never affect other people in my life and change the way THEY want to eat, that’s not okay with me.

Just some notes

Hmm, been awhile. I’ll be the first to admit I’m not the best blogger around, probably because I’m not the best writer. The fitness sorta took a break, not completely but far more than expected. Such is life I suppose.

I do now have a gym membership for Better Bodies (thanks to a certain Queen) and that helps motivate me to get to the gym, even better when it’s close to home and along my commute to work.

Anyway, I’m going to be using this a notes for myself, probably be kinda inconsistent depending on the week, but mainly helping me map out my workouts. I know I have to have a goal as to what I’m doing that day or I don’t want to go. So yep!

Explosive Power (breaking weight training and such into endurance/stability and explosive/plyo):

• Skate Simulation + Hop 2 x 15
• Frog Jump 2 x 15
• Squat Vibrations 2 x 15
• Single Leg Hops 2 x 15
• Bench with alternate push-up 2 x 20
• Machine squats squatting so thighs are horizontal then explode back up. 3×12 45, 65, 75
• Leg press (moving seat, cable operated), alternating legs push-off and land with opposite leg repeat. 3×12 60, 80, 100
• Straight leg dead lifts. 3×12 45, 50, 50
• Calf Raises. 3×12 45, 45, 45

Oh what a world!

Wed went well…till the end. Food was perfect, here’s a break down

Food:

• 3 scrambled eggs w/ salsa
• Tortilla w/ quinoa mix
• Peach
• Tuna salad (cabbage, green apple, tuna and seasonings)
• Hard boiled egg
• 4 squares (1 serving) dark chocolate
• Protein shake (banana, blueberries, yogurt, coconut water, protein and glutamine)
• Very little amount of curry cabbage and turkey

Workout:

• Derby for 2 hrs…

Upon which at the end, I was pushing myself up from doing pushups, I lost my balance and fell back on my left hand. Boy, did that hurt. And having seen many folks break items of their bodies with little to no force, I was a little freaked out. Okay, actually a lot freaked out cause I really couldn’t deal with another major injury within such a short amount of time. Really, it’s been a horrible year for my health. Which is funny considering how well I’ve been doing with eating and working out.

So, this morning, decided to go to the dr (thank god for insurance, even if getting an appointment with Kaiser is a mess). Finally got in, took xrays and he couldn’t see any visible breaks, so said it’s probably just a strain on one of the ligaments of my forearm, which is what it feels like. Talk about a relief. He said I can continue with activities, but I need to gauge it by pain. Obviously too much pain means I need to stop, which I know very well how to do.

Srsly, what is wrong with me!!

I can barely lift my beer!!

But seriously, that’s how I felt after the conditioning/weight training class at MMA tonight. It was an alll shoulders day, which is by far the worse aspect of my body. To work out that is, but damn if it isn’t worth the price of admission to the gun show. But really, we hit up the brewery next door (yeah, next door) and I was shaky lifting TESTER glasses. I mean, not even full pints! Anyway, awfully tired so I’m keeping this one short.

Foodz

• Yogurt w/ blueberries, almonds and protein powder
• Cup of yerba matte tea
• 2 Tortillas stuffed w/ quinoa mix
• Peach
• Post-workout shake (protein and glutamine)
• 2 2oz glasses of beer
• Tortilla w/ quinoa and salsa
• Cup 2% milk
• Strawberries

I went shopping too based off of a new list of food from Train.Fight.Win. Honestly, I get WAY more food when I go for raw ingredients, frozen items and well, less junk food. But dark chocolate is allowed, that was instantly in the basket.

Workout

• 1 hr conditioning, lemme break it down
• 1:00min on, 10sec off: 3x through each station
• Bridges w/ press (in bridge position, press sandbag arm length above chest)
• Lat Pullups on rings
• Knee/Chest, pushup (on a heavy bag, on ground, hop across bag grappling style, pushup on each side)
• Headstands
• Side snatch (Taking 45lb bar, do a “woodchop” action with one end, switch arms at 30sec)
• Floor Wipers (holding 45lbs bar above head, use legs in wiper motion from side to side)

Yeah, it was exhausting. Then the last set we would “sprint” at the last 10 secs. Damn I was ready for a beer!

Slacckking

Weekends are my bane, I hit them and all hell breaks loose! But that is the nature of my summer. This weekend was the wedding of some amazing friends and as such, there was much food to be had. None of it good, but damn if it didn’t taste amazing! Weekends will be tough to reign in, but maybe once things start slowing down (as they always do towards the fall) it will equal itself out. Weekdays? Piece of cake. Though right now I haven’t been eating as MUCH as I should. I’ll fix that tomorrow when I go to the store. Here is what went on today though.

• Peaches w/ ff yogurt and almonds
• Mixed green salad w/ chicken
• Flatbread turkey sandwich
• Peach
• Protein drink (protein and glutamine)
• Whole wheat tortilla w/ chicken/chile/tomato quinoa
• Coconut water

Workout

• 2 hr derby practice
• 5×5 deadlifts: 75lbs, 85lbs, 95lbs, 105lbs, 115lbs
• 5×5 goodmornings: 45lbs, 55lbs, 65lbs, 75lbs 85lbs

I must be crazy

As I’m going to be starting a strict diet here soon. It’s to help to really push me to the next level. I realize the TBT did the same thing, but this is on a different, performance based level. Not just something to see where my will power is at. With that said, I’m hoping this diet won’t make me cranky like the TBT apparently did. It has come to my attention via coworkers that I was oddly cranky during the TBT, who knew!! I just hope that doesn’t happen again!

Today was another great day of MMA, then hanging with friends and having a beer and enjoying some slow cooked chicken. I love my crockpot, to death! Rather tired though, but in good spirits. I love working out, even if going there always seems exhausting at first!!

Food:

• Oatmeal w/ protein powder and raisins
• Donut (last one forever!)
• Left over mushroom sauce pasta and brussels sprouts
• Trail Mix
• Salmon Bruchetta
• 8oz beer
• Herbed chicken

Workout:

• 1 hr boxing
• 5×5 deadlifts: 75lbs, 85lbs, 95lbs, 105lbs, 115lbs
• 5×5 goodmornings: 45lbs, 55lbs, 65lbs, 75lbs 85lbs
• 3x 10: inverted rows w/rings
• 3x 15: medicine ball squats and medicine ball squats/ball throw
• 3x 20: V-sits. First no weight, second 12lb med ball, third med ball and to failure

UPDATE: I want THIS! Fuuuuuuuuuu

A whirlwind of caahraazy!

This last weekend was a little nuts! Both in food and exercise. I’ll admit I was not very great about my diet, but sometimes you just need a weekend to not care! Plus, Sunday more than made up for it.

Saturday started well enough with MMA practice. But really, I just did some weightlifting and really basic grappling to see where my knee is at on that front, overall not too bad. Then enjoyed a good two hour brunch with Jacob, Dangey and her friend, which was hilarious at best. Later I hit up the Food Truck Festival and pretty much stuffed myself. I should stop doing that, I end up not enjoying how I feel after. That was the most notable diet no-no. But that’s okay because…

Sunday Jacob and I biked the Urban Assault race. We concluded from his house to the race, the race, then back to his place we biked around 30 miles. It took us 2 hours and 30 mins to complete. That would have been way better if 1) we didn’t go to a checkpoint that was non existent and 2) we didn’t hit the mutha fuckin’ train of 20 min annoyances thatiusetohitallthetimeandhatewithallmysoul. Ahem. But even with those small hang ups I feel pretty good about it. We rocked the checkpoints, danced like crazy at the after party and went home. Then indulged in lots of food from Hansons and a bloody mary. Soooo needed it and well deserved.

Save for with all of the weekend activities, I believe I made myself dehydrated and was pretty sick on Monday. So no exercises and little food on Monday, tried to clean so my legs weren’t so sore and I wouldn’t go crazy in the heat.

But the week starting Tuesday is going awfully well. Here’s the diet for today:

• Flax cereal w/ blueberries and yogurt
• Trail Mix
• Spinach Chickpea Curry w/ yogurt
• Donut (going away party for some coworkers)
• Veggie pasta w/ a mushroom sauce
• Brussels sprouts
• Coconut Water

Workout:

• 1hr 15 min yoga. I can do headstands now, yay!

Help Bloggess, help!

So, my current squeeze Jacob, no matter how hard I try, is not enthused by the Bloggess. I try really hard, I really do. I makes no sense because she’s amazing and uses words like “douche-canoe” which is close to many rollergirls hearts. I know he doesn’t like kitties, but when she fueds with William Shatner, I figured that would be that.

I’m still having issues persuading him, so after much thought. I thought it best to go straight to the source for help.

Dear Bloggess,

It has come to my attention that my current squeeze is not yet infatuated with you and your blog. This saddens me to no point because I honestly feel like you are A+++ and everybody should like you, even William Shatner (but I honestly prefer Leonard Nimoy, personally). It has put undue stress on the early beginnings of an awesome relationship. Because of this, it has been my mission to convince him you are amazeballs in all sorts of ways, at all costs, but also because I feel if he does not pay attention to your blog, he will be ill prepared for the zombie apocalypse and I like him too much to die from zombies.

Btw, instead of being afraid of nuclear wolves, I have devised that you should raise and train the nuclear wolves for the zombie apocalypse, use them instead of fear them! It is after all one of the hobbies I listed for my 10th year reunion, I received much interest in raising and training nuclear wolves, I believe it will be successful.

Back to the original problem, what should I do to convince the boy of your awesomeness? I’ve tried to bombard his facebook, but it’s looking unsuccessful. I’ve also employed some of my closest Rocky Mountain Rollergirls to persuade him, but he is unafraid. Help!

Sam aka Frak Attak

PS, you have a very very loyal following within the Rocky Mountain Rollergirls, this will help you immensely in the zombie apocalypse. We are after all, on skates.

I’m hoping she’ll help, I’m at my wits end!!

UPDATE: She replied and I am content. Jacob believes he won, I’ll let him think that.

He’s in very good company. Victor doesn’t get me either, but he still makes an excellent husband. ~Jenny