Lift Heavy!

I love this one from Muscle and Strength:

 

What do the fitness mags always have women doing? Triceps kickbacks, abductions with bands, and concentration curls. Isolation lifts have their place, but so do the big lifts. Bench presses, shoulder presses, rows, squats, and even deadlifts all have merit in a training program for women.

No, kickbacks won’t make your triceps leaner, but squats will. The big lifts will build muscle all over the body, stoke your fat-burning furnace, and build full-body strength. Plus, they’re time savers. It would take you all day to work your entire body with isolation lifts. The big, compound lifts work more muscle faster and more efficiently.

 

 

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Fitbit Love is Strong

Of all the things I do to keep active, my #Fitbit userdom is probably the best. I seriously don’t know where I’d be without it. Probably fatter. Maybe back on blood pressure medicine. Who knows. I just know that I feel fitter as a result of having this thing remind me to get up from my desk (on the slower days). I smile when it tells me I’m meeting my goals. I get competitive as hell when a friend is beating me in a challenge. It’s just awesome.

Pull-up Goals

“No matter how much you can squat, pull off the ground, or get over your head – if you cannot pull yourself up to a bar there is a fundamental and functional strength concern that needs to be addressed.”
– Chet Morjaria

 

This is definitely true. It might seem like an opinion but it must be taken as fact.

And why is it that push-ups are so much harder than pull-ups? Why is it that even though push-ups hurt like hell after a while, doing just one pull-up is torture? Oh, wait. Answered my own question internally: every pound of my massive body is being held and subsequently pulled up by one part of my body. So, duh.

We all need to be able to do pull ups for the sake of survival. What if you fall and slide down a hill which just happens to be a cliff? Hanging is one thing, but could you pull yourself up to safety after all that momentum? That is not easy on its own — let alone under pressure!

So this is where I have to suck it up and ask the boyfriend for help. Why? Because this fool does about 100 pull-ups every other day. 10 sets of 10.  Religiously. Sometimes more. Because he’s crazy. (#SentenceFragmentsEverywhere) So I need to make myself coachable. I need to let go and let Rob on this one and not go from zero to beeech if he pushes me. Because I know I don’t know it all so I can’t let exhaustion, pain, and frustration take me to a cranky place.

 

Meeting Macros

It’s really, really hard. So far I’m not doing well. I might need to invest in some Ensure or SlimFast– something! Time to research nutritional meal shakes. I have some FitMiss. Maybe I need to bring it to work. I’m sure as hell not drinking it at home.

 

Your Food Diary For:

Thursday, October 6, 2016

Breakfast Calories

kcal
Carbs

g
Fat

g
Protein

g
Sodium

mg
Sugar

g
Dunkin Donuts – Pumpkin Swirl Hot Coffee Xl, 14 oz 170 38 0 3 95 36
Land O’lakes – Yellow American Cheese, Deli 28 g, 28 g 100 2 9 5 400 2
Bagel – Bagel Plain, 1 bagel (98 g) 150 48 2 10 430 6
Add Food

420 of 813 88 11 18 925 44
Lunch
Rotini – Pasta, 2 oz 200 41 1 7 10 2
Pesto – Pesto, 25 g 80 1 8 3 105 0
Giant – Shrimp, 3 shrimp 34 0 0 8 81 0
Add Food

314 of 813 42 9 18 196 2
Dinner
Add Food

0 of 813      
Snacks
Add Food

0 of 270      
Totals 734 130 20 36 1,121 46
Your Daily Goal 2,709 174 118 237 2,300 73
Remaining 1,975 44 98 201 1,179 27
Calories

kcal
Carbs

g
Fat

g
Protein

g
Sodium

mg
Sugar

g
*You’ve earned 74 extra calories from exercise today

Birthday Gluttony & Goodness

So yesterday was my birthday. Every year, I recommit to treating myself better than the year before. I look at my successes and failures and plan accordingly. I believe in attainable goals. The crazy thing is that I often meet my goals, but with things that must be maintained, I start slipping. Like eating healthier for 3 months then slipping then getting back to it again. Or losing 30 pounds and regaining 20… The struggle is real!

So good stuff first, I restarted the Zombies Run 5k app with a friend and am looking forward to continuing. She has an addictive personality so I know that even if I slack, she’ll be texting me about it so I will do it not just for myself but as a good buddy to her as well.

The bad… I went WAY over my sodium yesterday and I can feel it today. And I didn’t have nearly enough protein.

Totals 2,437 305 101 125 5,882 58
Your Daily Goal 3,923 253 171 344 2,300 98
Remaining 1,486 -52 70 219 -3,582 40
Calories

kcal
Carbs

g
Fat

g
Protein

g
Sodium

mg
Sugar

g
*You’ve earned 1,288 extra calories from exercise today