Week 4. No pain, no gain.

 

So I've officially signed up for On-ramp Crossfit classes.  I start in 2 days!  I'm excited and super nervous.  Atleast I got one of my friends to sign up with me, even if she doesn't stick with it after the fundamentals class, it will get me in the door and I can continue on my own.  The On-Ramp is a class that teaches you the basics of crossfit and gets you set up to take the regular crossfit classes.  $65 for 2 weeks - 3 days a week.  I can handle that....I have a feeling I'll be super sore though. 

Should I keep up with the JNL workouts at the same time as taking this class?  I think I will, cuz it would feel weird to not work out 6 days a week.  I feel lazy now when I miss a day or working out.  Like I said, I want to get in shape by my friends wedding which is a little less than 3 months away.  I can do it.  I've been consistent for 3 weeks now.  I'm feeling great.  I'm going to step it up and challenge myself by doing Crossfit.  I know that to really see results I need to get my diet straight.  They say it's 80% diet, 20% gym.  I've been doing much better with my diet and avoiding bad foods and eating less calories, but I think I need to make sure it's more nutrious, like I need to stick with the JNL fitness model formula OR try paleo again.  I've been in a little bit of funk lately so I've been kinda slacking off on my diet, but I'm gonna snap out of it and get my sh*t in order!

Here is their description of the On-Ramp class:

Over the course of the fundamentals classes, you will receive a comprehensive understanding of the CrossFit program. We will introduce, refine and discuss the range of motion requirements for the following movements:

• Squats: Air Squat, Back Squat, Front Squat, Overhead Squat
• Presses: Shoulder Press, Push Press, Push Jerk
• Power Movements: Deadlift, Sumo-Deadlift High Pull, Tire Flips
• Olympic Movements: Clean and Jerk, Snatch
• Gymnastics: Pull-Ups, Push-Ups, Ring Dips, Handstands etc.
• Other Movements: Thrusters, Wall Ball, Kettlebell Swings, Burpees, Rowing, Box Jumps, Jump Rope

Truthfully, I'm nervous about trying Crossfit but I'm gonna go for it anway!  I've been reading more about it and it's all scalable and you do not have to be in great shape before you start.  I'm going to give it my all.  I would like to eventually do a Tough Mudder or something like that.  I think it would be pretty bad a$$ to say I've done one and that I can climb a rope and do __ pull ups.  FYI....I can't even do one pull-up right now!!  I've heard a lot of people who are into crossfit, have said how much they love it, how much they can physically do now, and how happy they are.  I like the fact that it's more of a community.  At the gym, I don't talk to anyone except my old trainer.  Now I wonder if there is a way to avoid getting those nasty Crossfit hands......  they are rough and look painful.

 

 



Week 3 on JNL program.

Week 3 and still going strong!

So it's week three on the Jennifer Nicole Lee fitness model program.  Last week went great, I lost another 1lb.  I followed the workout plan to a T.  I'm feeling great. I was sore last week after my workouts, but it was a good sore.  So far I've stuck to my workout plan this week, switching up the type of exercises I do so my body won't get use to them.

My diet has been pretty good but still not fitness model good.  I haven't planned as much as I should have.  I went grocery shopping this Sunday and picked up some nice healthy food for this week.  To make things easier, I picked up some EAS carb control protein shakes for my snacks so I won't have to make anything.  Gotta work smarter not harder.  I need to figure out an easy protein for evenings, or maybe I should start meal prepping.  Make some lean meat for a few days, that way when I get home from the gym and I'm too tired to cook, I can just heat up and eat.

Checking out Crossfit
 

I really want to get in shape by my friends wedding, the end of September 2013.  That's 3 months away, and should be enough time to really see a difference, as long as I I think I will see results from the JNL plan but I was thinking of trying crossfit too.  My ex (miss him a bunch) is really into crossfit, so I've heard all about it and I've seen the results of it.  He even gave me a PVC pipe to practice crossfit moves on, which I'll finally actually use!  I've looked online to find out more information about crossfit, and man, crossfit athletes seem to be in great all around shape.  While I'm scared about trying crossfit because I don't think I'm in good enough shape to do it, I've seen testimonials about people, maybe in worse shape than myself that do crossfit and have seen great results.  I'm on a mission, so no pain no gain, right?  I am going to take a chance and try out crossfit for a while.  I've found a 'box' close to my house that seems pretty cool.  I'm hoping I can get one of my friends to come check it out with me.  I know they have concerns about getting to bulky, but I think that really only happens if you want that to happen.  Anyways, it's always easier to start a new program with someone, even if they don't continue along with me.

I'll let you know how things go.  :)

 

10 days in

Day 3 - Cardio & Abs Day
I've been on the JNL Fitness Model plan for a few days now.  I find it easier to follow than the paleo diet because you are allow more option.  What I'm finding challenging is making sure I eat all the time, especially the snacks and a big breakfast.  I am not use to eating a big breakfast, I usually just drink a protein shake.  Now when I wake up I drink a smaller protein shake and eat breakfast when I get to work.  Which is backwards....  I should be eating my big breakfast at home and then the protein shake later on.  That's something I need to work on.  I missed my workout on Monday, I was busy with other things and forgot to do it.  I was going to do the workouts in addition to my legs workout yesterday but man, I was spent after my legs workout!!  My legs and buttock are sore today.  Great workout.

Today is Cardio & Abs Day.  JNL says that endless amounts of cardio will get you no where.  The foundation of your training should be weight training.  Endless cardio will help you become a 'skinny fat person'. 

'Fitness Model' cardio - do NOT exceed your target heart rate of 75%.  If your heart rate is higher than that, you start burning muscle mass and not fat.  I didn't realize this.  I do check my heart rate on the machines but I just know when my heart rate is high or low...not really what the heart rate means. Stay in your fat burning zone which is between 65% to 75% of your target heart rate.

Don't make running the foundation of your cardio. Try other forms of low-impact cardio like the elliptical (my favorite), stair master or nordic track. Do in between 25 to 45 minutes.

Day 5

I don't think my body is used to working out anymore!  My whole body is sore.  After chest & biceps day yesterday, I could barely lift my arms up higher than my chest. haha.  This type of sore kinda feels good though.  I needed to get my butt off the couch and get motivated.  I like JNL's schedule.  It keeps me on track and this way I know I'm getting a full body workout each week.  I am definately sleeping better than I was before and overall I'm feeling pretty good.  I'm still not 100% on the diet.  I'm not eating bad foods but I don't think I'm eating enough of what JNL has on her food plan or often enough.  Breakfast is still a challenge. 

I'm amped about getting in shape for my trip to Florida in September. 

I looked into what my fat burning zone would be over the past few days.  I found two apps for the iphone that really helped!  Free Heart Rate and Target heart rate calculator.

My resting heart rate is about 64 BPM.  I measured this using the Free Heart Rate app, while I was still laying in bed this morning.

My max heart rate is about 180 BPM.  I used a new formula that I found on Popsugar Fitness that they said was more accurate.
206 - (88% of your age) = 179.6 BPM

So my fat burning zone is 145 BPM to 151 BPM.

Day 10

I've made it to day 10 although my diet and exercise were put to the back burner this past weekend after some heart ache.  With time, things will get easier.  I'm a strong person.  I believe in what they say "If you love something, let it go.  If it comes back, it was meant to be.  If it doesn't, it was never yours and it's not meant to be."  Letting go is really hard but I've found that exercising really lifts my mood.

I started working out again on Monday - Shoulders and triceps.  My triceps are killing me right now.  I probably could have used a heavier weight for shoulders. 

Tuesday - Legs.  I went to the gym around 8p thinking it wouldn't be so crowded.  BIG mistake!!  It was more crowded than it is at 6pm.  WTH.  I got in my cardio warm-up and some abducter, adducters....but the all the leg machines that I like to use had swarms of people around them.  Oh, and boo.....I hurt my right groin muscle doing the adducter machine....maybe too much weight.  :(  HURT.  So I left and headed to another gym.  Gym #2 was WAY better.  Got all my leg workouts in although I wasn't 100% since my groin muscle was hurting.  Pushed through anyway and it's not hurting so bad today.  Like I said, I'm on a mission!!

PS - I've lost 3.5 lbs so far.  :)

On a Mission: JNL Fitness Model Challenge. Day 1.

On a Mission: Day 1, June 17th, 2013.

After some diliberating between a paleo challenge or following JNL's fitness model book, I decided to go along with JNL.  Chivo is on a paleo challenge right now and he's doing great.  Sticking to his plan, I don't think he's cheated at all!

Today is Day 1. I knew that would be starting this challenge so I went a little nuts this weekend to get it out of my system. 

To hold myself accountable, I’m logging my weight, my measurements, what I eat, my exercise, and how much I sleep in my ‘UP by Jawbone’ app on my phone and at the end of each week, my boyfriend is going to check out my log and give me comments about it. I hope he’s not too harsh!

I weighed myself this morning so I know my starting weight, which I’m embarrassed to post, but I’ve logged it in my app. I’ll post it after my mission is complete. I need to take my measurements tonight or tomorrow morning. I can’t go just on weight loss since muscle weighs more than fat.

DIET:
Breakfast: Lean source of protein + cup of fibrous carb (1/2 c. if fruit, 1 c. if veggie) + whole grain carb (1/2 c.) = JNL Fitness Model Food Plan Formula
Snack: Protein shake (BSN lean dessert or EAS advantage edge carb control), mini protein bar, or a mini-meal
Lunch: Lean source of protein + cup of fibrous carb (1/2 c. if fruit, 1 c. if veggie) + whole grain carb (1/2 c.)
Snack: Protein shake (BSN lean dessert or EAS advantage edge carb control), mini protein bar, or a mini-meal
Dinner: Lean source of protein + cup of fibrous carb (1/2 c. if fruit, 1 c. if veggie)
Snack: Protein shake (BSN lean dessert or EAS advantage edge carb control)
It sounds like a lot of food but I’m going to follow her plan.

EXERCISE: To get a better description of the exercises, you should buy her book, JNL Fitness Model Book. FYI: I loved the book, it was very inspirational and LOTS of information.

JNL’s Fusion Method
MONDAY: Shoulder & Triceps
TUESDAY: Legs
WEDNESDAY: Cardio & Abs
THURSDAY: Chest & Biceps
FRIDAY: Back
SATURDAY: Cardio & Abs
SUNDAY: Rest Day

Today’s LOG:

Breakfast: EAS AdvantEdge Cafe Caramel Nutrition Shake
I’m not use to eating like a queen for breakfast. I usually just drink a Core Power shake. This new diet will take some getting use to. I gotta think of some breakfasts that I can take to work or quickly make at home. I may use some of the My Fit Food breakfast for ideas or pick up a few for the week.
Snack: Cottage Cheese & Pineapple, 33.6 oz Smart Water with Crystal Light
Lunch: Panda Express - Panda Bowl with String Bean Chicken & Brown Rice (didn’t finish all the rice), forturne cookie and a passion tea with 1 sweet n low.
Snack: String Cheese & Banana. Is it weird that sometimes the texture of a banana grosses me out?
Dinner: Southwest Salad - Chicken, 1 TBS cheese, corn, lettuce and 2 TBS dressing. Water.
Snack: Pineapple, & some Almond Bites. Almond Bites is an ice cream made from almond milk, and covered in chocolate - kinda like Nibs. They were good but probably not good for my plan.
Exercise: Nada. :/  I will have to make it up today when I do legs.

So today, wasn’t great, but wasn’t too bad.  I gotta make sure to exercise!, eat good snacks, eat more like a queen at breakfast and a protein shake before bed. If I blend the protein shake with ice in the blender, it will feel more like dessert.