I didn’t eat very well today. But, it’s the first time since I started this training program two months ago that I was that bad, and I want to hit this next phase hard including the diet so it almost needed to happen now. lol

Here goes circuit month and more morning workouts… Bed early! 

Off to play ball with our golden retriever and then bench and jump rope!

HIIT, back, triceps, fish, Christmas cards, sleep.

December 2012 Workout Plan

Nov 28 - 30
Wednesday: Legs / 20 min Stair machine
Thursday: Shoulders / HIIT
Friday:  Back, Triceps / Steady cardio
Saturday: Jump rope HIIT, or Nike Training Club App indoor circuit

2-8 
Sunday: Full body kettlebell DVD
Monday: Chest, Biceps / 20 mins HIIT
Tuesday: Legs / 20 min Stair machine
Wednesday: Rest
Thursday: Shoulders / HIIT
Friday- Back and Triceps, 30 mins steady cardio
Saturday- Indoor cardio/circuit/plyometrics

9-15
Sunday: Rest
Monday: Chest, Biceps / 20 mins HIIT
Tuesday: Legs / 20 min Stair machine
Wednesday: Rest
Thursday: Shoulders / HIIT
Friday- Back and Triceps, 30 mins steady cardio
Saturday- Indoor cardio/circuit/plyometrics

16-22
Sunday: Full body kettlebell DVD
Monday: Chest, Biceps / 20 mins HIIT
Tuesday: Legs / 20 min Stair machine
Wednesday: Rest
Thursday: Shoulders / HIIT
Friday- Back and Triceps, 30 mins steady cardio
Saturday- Indoor cardio/circuit/plyometrics

23-29
Sunday: Rest
Monday: Chest, Biceps / 20 mins HIIT
Tuesday: Rest / Holiday
Wednesday: Legs / 20 min Stair machine
Thursday: Shoulders
Friday- Back and Triceps, HIIT
Saturday - Steady cardio/outdoors

30-Jan 5
Sunday: Rest
Monday: Chest, Biceps / 20 mins HIIT
Tuesday: Rest / Holiday
Wednesday: Legs / 20 min Stair machine
Thursday: Shoulders
Friday- Back and Triceps, HIIT
Saturday - Steady cardio/outdoors

Coffee, loose ends at work, then lunch time workout! These circuit style workouts are much easier at lunch than after work when it’s so busy, and I want to leave straight after work to work on my car all weekend! Hoping to get the last large chunk done this weekend and finalize things before May.

Starting a new routine again. 4 weeks doing heavy lifting with low reps and it’s time to mix it up for bikini time!

Been offline a few days, well tumblr. Launched the company website last week (http://schoolwires.com if you want to see it!) and then went straight into my huge car projects I’m working on for the spring. Got 50% of the way done with that and will be working on it some this week and weekend again.

New tremec tko600 in my Chevelle and a 12 bolt posi / new and larger tires is next. So excited to be able to play a little more this year, and in time for the OC MD cruise! Anyone going?

Back and Abs tonight, and some HIIT. Then back to my Macbook Pro for working on the company website. SO much to do this week, it’s sick. Must get more done before tomorrow begins.

It’s a beautiful evening! Enjoy everyone.

Well this weekend I didn’t do too great. I had a friend come into to town that I grew up with as a kid and although I had my cheat meal on Friday night, my parents ordered pizza on Saturday while I was visiting them all and I had no tolerance to the temptation. I had two slices and then some wine and beer later. I also didn’t sleep the entire night so needless to say yesterday I was a complete wreck compared to my normal cheery and healthy-feeling self! My stomach felt indigestion and heartburn-ish all day and all I cared about was not feeling the hunger pains I was feeling and I ate way too much. I didn’t eat anything too bad except a brownie but I went way over my calories with carbs. 

I know I can’t wipe the slate clean completely, but I know I can easily fit in an extra cardio session this week. The weather is beautiful all week!!

Otherwise, I have kept my workouts all in (I got up early to fit mine in Saturday before I went there to stay). My muscles are growing even if I have to zap a little extra fat. Luckily after this week I hit the cutting portion of my workout split. After 4 weeks of that I’m hitting up another workout that’s 1400 cals a day with circuits to lean down for summer! 

Read a nice reminder this morning that a goal needs a plan! I appreciate this as I’ve learned the past few months how important this is to continued progress. As we all know, continued progress is the name of the game, not the destination (is there really one?).

There have been a few times along the way where I feel I’ve almost lost momentum with my workouts or creativity in the kitchen and each time I remembered that I can make a change to them and push ahead. It’s always worked and re-energized me. Now, these changes are built into my plans so I don’t even have to think. We’re all so busy with the rest of life that the less we have to think during a busy time the better. 

Also, in my opinion it’s completely fine to make changes to that plan. Just have one.

Do you have a plan? What form is it in? 

I’m going to use my lunch break today to finish half of my workout for the day so I have more of an evening left, and since today is my hardest and longest workout for the week. 

Now I’m debating which part to do: lower body plyometrics or steady state cardio 35-45 mins?

Plyometrics are so tough that it’d be nice to get them done and then just need to do some steady cardio tonight, but the cardio is more boring for me so it could be nice to get that done first and then use my end of day energy to push through plyos. Also, there are less people at the gym at lunch so the jumping type of workouts would be easier to get through in a way as well…

Leaning toward plyos at lunch and downloading something to watch on iPad later!

Tried a new nutrition plan from M&F hers for losing fat. I struggled with 1,600 calories before, and this one was 1,400 but had most of the carbs early in the day and tapered off. I was skeptical since I work out later in the day and need the fuel but I’m still trying to learn what works best for me. I also haven’t lost a lb in two weeks now and have been eating well and workout out hard, so I need to make something give. I have been lifting heavier weights so I’m not totally worried about the number on the scale, but I do have a good bit of fat to lost yet. 

The plan yesterday actually worked out well! I substituted some things such as tuna for halibut, but got the calorie intake down and did pretty well on it. I even had a great workout last night. 

Before my plan was to cut as much as I can early in the day so that when I felt hungrier and wanted to fuel my workout I could up my intake and also not feel so hungry for bed. It was still hard because I felt so hungry by bedtime, probably because I felt deprived most of the day. I would go over most days because I was starving.

However, this new plan had me feeling so full all day because of carbs and protein consistently enough that I didn’t even feel the need for a pre-workout meal (which would have been outside of the plan). I’m trying another one today from the same week plan laid out and doing really well. Looking forward to finishing out today’s deadlines and getting onto my leg workout and the weekend! 

So I’ve decided to go on a more planned out approach to the next month for my lean & fit goal before my muscle building March-April. Going to do a workout from M&F Hers week plan for the next 6 weeks which also includes a nutrition plan I’ll follow with my own substitutes where necessary. 

Stoked to have zero guessing for the busy work week ahead! Two big deadlines for web development I’m working on with lots of designing for the biggest project I’ve done at my company yet. No big deal. 

Monday: Upper Body Machines, HIIT 20 mins (or 10-20 mins steady)

Tuesday:  Lower Body Plyometrics, 35-45 mins Steady State Cardio

Wednesday: OFF

Thursday: Upper Body Dumbbell, HIIT 25 mins (or 10-20 mins steady)

Friday: Lower Body Traditional, 35-45 mins Steady State Cardio

Saturday: HIIT 25 mins (or 10-20 mins steady)

Sunday: 35-45 mins steady Cardio

Tried staring my day out with the fewest calories I can while being full to help spread them out more today. I did get up late which will effect this, but so far I burned more than I ate! It’s time to eat again, but that’s a rare occasion. 

FINALLY heading to the whole foods store then checking out some new running shoes!