Author Archives: kimberlyandalan

Long time no post

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Howdy all!

It’s been a while since I have posted anything.  That doesn’t mean I’ve been sitting on my butt.  🙂

Since my last post I have yet again changed up my routine. Roughly 5 months of working out 6 days a week while cutting took its toll on my body and CNS and I began getting burnt out.  Burning out lead to stalling.  I took almost a week off to reset.  After this I re-examined my goals and what I was enjoying about working out.  I found that I was really enjoying the main compound lifts (squats, deadlifts, overhead press, etc) so I decided that I would switch to a routine where I could improve on these types of moves and essentially gain strength for a period of time.

I did some research and ended up starting Strong Lifts 5×5.  It is a very simple program where you workout 3x\week and only do 3 main exercises a day for 5 sets of 5 reps.  I was hesitant at first to reduce my workout days and load this much but it has been well worth it.  The rest days you end up *praying* for, especially since you squat EACH workout and the weight is ever increasing as long as you complete your previous workout’s sets\reps.  There are basically 2 workouts: Workout A – Squats, Overhead Press, Deadlifts;  Workout B – Squats – Bench Press, Bent over barbell row.

I will post later on my progress, but I am really enjoying it so far.

Til next time!

-Alan

Another late update

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Long time no post.  About 2 weeks ago I finished another 6 week program by Jim Stoppani.  This time it was his 1-2-3 Lean program (also known as Shortcut to Shred).  It was an awesome program that I am taking many things from it forward.  The primary kick-ass part is something called cardioacceleration.  It basically means doing some form of HIIT or cardio during your rest periods of your weight-lifting sets.  Let me tell you it keeps your heart rate through the roof!

Overall I lost 10 pounds, my hips/waist shrunk, and I dropped 1.5% bf points.

I am currently sitting at 205 pounds and 21% bodyfat.  I hope to break the 20% threshold in the next 6 weeks which would truly be awesome.  I am incorporating cardioacceleration in my current regime.  Right now I am focusing more on the heavier weight since I tend to enjoy that more (as well as the after-affects) 4/week, 1 day via various forms of stead-state cardio, and then 1 day of Crossfit.

Till next time! – A

HIT 100 results (late update)

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Howdy all!

I have been meaning to post for a while, but I wrapped up my 6 week program HIIT 100s about 2 weeks ago.  I loved it!  It was very hard but rewarding knowing I could survive all the reps with such little (or no) rest.

As far as results, I increased my poundage on all exercises (some more than 50%!), lost 1.5 inch in my waist, and lost over 2% body fat.  Not bad in my book!  My clothes are fitting much better and I wore a pair of jeans this weekend that I havent been able to in at least 3 years.  🙂  Afterwards I had an easy workout week to rest up (I believe I worked out 3-4 times).

Right now, I am continuing to follow the low carb/high protein/fat diet since it seems to be working.  I also started another 6 week program that I am in the first week of.  I will post more about that next.

Get it!

One year

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This past Friday night was a marker for me.  One year ago that night was the Daddy daughter dance.  It was when I truly realized how overweight and uncomfortable I was, especially when having to get dressed up to go out.  It was cemented after I saw a picture of myself that night with my daughter and I did not like what I saw.  At that point I decided to do something about it.

I started with jogging, then 4 months of Insanity, an Insanity/P90X hybrid, Body Beast, HIIT 100s (currently), as well as numerous random workouts I made up.  I stopped drinking 4-5+ nights a week and cleaned up my diet (which was very tough at first).  I slowly started working on hitting my needed macros as well.

This past Friday night we did the Daddy Daughter dance again.  This time I did not have the same reservations and self-conscious thoughts going through my head.  A year later I am down only 10 pounds, but I feel SO much better.  I tend to sleep much better and back pain has decreased a ton which was previously an issue.  I know I still have a ways to go to be where I desire, but I am enjoying the journey.

-Enjoy it! -A

What progress?

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Both our kids have been sick for the last week.  Fever, runny nose, cough and stomach issues to boot.  So . . . . I let that take  over.  I have not completed a single workout.  And cooking a healthy meal didn’t happen so much either.  I saw something in a magazine, years ago, that said men make time to workout, while women workout IF they can find time.  This is me.  I am guilty of letting life take over. 

I’d like to make a bold declaration that this behavior will end today!  But I know it won’t.  What I am going to say is I am doing better next week.  I will take advantage of my hubs being home on Sundays.  I will nap.  I will wake up early tomorrow.  I will get my workout in.

Until next time, love yourself -b

HIIT 100 Progress

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Over half-way done!

I’m in week 4 now with 20 second rest times.  CRAZY, especially the ending multi-joint exercise!  I am feeling slimmer and my veins have been popping like crazy which I love, but pretty sure the wifey isn’t a fan of.  😉

I did some measurements on Sunday and I am on path so far to meet my goal.  I dropped in my waist line, and have lost 0.5% in body-fat.  Weight is steady, as always, but that doesn’t bother me.

I am down to about 65grams of carbs a day this week.  The low carb thing inst as bad as I expected it to be.  I am actually kind of thinking to redo the diet after this program and cycle it from time to time.

Keep at it! – A

Egg Muffins

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I’ll give you the ingredients and prep first, then tell you how amazing they were.

1 1/2 cup of egg whites

6 eggs

1/4 cup milk

1/4 cup each of onion and bell pepper, diced (optional)

12 slices of turkey bacon (or regular if you aren’t concerned with less fat)

shredded cheese (I used about 1/2 cup)

muffin pan

Preheat oven to 375.  Grease a muffin pan, however you prefer, I used Pam.  Combine egg whites, eggs, milk, onion and pepper. Place one slice of bacon around each muffin slot.  Fill with egg mixture.  Top with shredded cheese.  Bake for 30 to 40 minutes.

These are AMAZING!  I like things spicy so of course I added some Tabasco to mine.  My daughter loves them.  The hubs loves them.  I love them.  I originally made them last Saturday morning so I would have something for breakfast throughout the week.  But they didn’t last past lunchtime that day.  So now you know what we will be eating every Saturday morning.

Until next time, love yourself – b

Week 2 down!

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Just got finished with workout 6 for week 2.  This week I was down to 40 second rest for the HIIT left sets.  I started using a timer on my phone to be more precise.  It was MUCH harder this week with the diminishing rest times (week 1 before was 60 and 50 seconds).  I know that come Monday the 30 second rest times are going to be hard.  I’m looking forward to it though!  🙂

I haven’t weighed or measured myself or anything yet (waiting until end of week 3), but I am definitely starting to see more muscle definition as well more veins popping which I’m happy about.

My upper quad is still hurting some but I was able to alternate between two different ending exercises for the week (Dead/Curl/Press and Kettlebell swings).  I will continue stretching and resting my quads and hopefully I will be ready by the next leg day (Tuesday).

Keep at it! – A

Pain

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I’ve had my share of sports and fitness related injuries in my lifetime.  More than anything they piss me off since it keeps me from enjoying those physical activities (working out, basketball, etc).  This morning was leg day.  I started off with squats and light weight.  I noticed my left upper quad was kind of tender, but thought it was merely sore so I kept going.  When I loaded on the heavier weight it about brought me to my knees.  After that I was hobbling around the rest of my workout.  I had to cut out everything else leg-related (though I was able to carefully get in my calf workouts).  This obviously put me in a foul mood and I felt like a slouch while at the gym.

This normally wouldn’t be a huge deal but every workout, not just leg day, ends with a multi-joint exercise to spike the heart rate and those always involves the major leg muscles.  I am going to have to take it easy the next couple of days to see how it reacts/heals.  I am also going to be searching for alternate multi-joint exercises I can do in the meantime in case it doesn’t get better quick enough.  Suggestions? – A