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Archive for September, 2011

injury is terrible for someone with anxiety.

September 27, 2011 1 comment

well i did it.
i ran over 9 miles sunday.
furthest i’ve ever run.
and now…i’m paying for it. as soon as the run was over, i had huge pains in my feet. and could barely walk the rest of the day. i have been icing, stretching, and resting it since.
this is not good.
not good for someone with anxiety problems.
i get really antsy and can’t concentrate if i have to just sit here.
here’s to a quick recovery because i am training for a 1/2 marathon that is october 16th. and it’s my first. and i was really looking forward to it… 😦

 

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ab challenge – bodybuilding failure – long runs ahead

September 24, 2011 1 comment

so the week is over and it’s the weekend! i would normally be super excited, but i’ve got to study statistics all weekend for my exam next week…so that’s not much fun. the agony.

as for my bodybuilding challenge. i pretty much fail. haha i just shouldn’t try to stick to any plans that are laid out for me. i’m much better at doing my own thing. a lot of the workouts consist of using weight machines and…
1) i hate using machines.
2) even though it may seem like i live at the gym(i work there), i don’t always have the time+patience to workout there. especially on days when i teach. some of my classes are tough and take all the energy out of me.
3) i like doing random workouts.

yesterday i joined two guys(one i work with, another a member at my gym) for a crossfit workout. we started with a strength set of tricep dips. each set got harder because they kept decreasing the amount of assistance i was using.
then we did the crossfit warmup. which took nearly a half hour! geez.
and finally on to the actual workout:

5 tire flips
5 manmakers (YOUTUBE THIS. it’s insane! i used 15lb dumbbells)
5 toes to bar (i can’t do those..i have really tight hip flexors because of my runs lately, but i did knees to elbow)

15 minutes as many rounds as possible.
i got through almost 5 rounds. great workout.

refueled with homemade turkey chili i made! i’ll post the recipe soon.

then took a nap…followed by catching up on tv shows..studying… then went back to the gym because i was bored.
i did a bodyrock workout. my first. loved it.
i did the smokin’ hot body workout and finished in 22 minutes. it was a killer! i had to rest many times during the last exercise.

i am sticking to one of my plans. my running training plan. on todays schedule it is walk 2 miles, run 3 miles, speed walk 2 miles. this will take me forever because of the walking. so i’m just going to walk on the treadmill and read for class then head outside for the run.
tomorrow is a long run. 9.5 miles! the furthest i’ve ever run was 8.8 miles for the race i did in May. i’m really nervous for this. and my mom is in minnesota for the weekend(i normally run the long ones with her because i can talk her ear off and not pay attention to actually running)…. AHH.

ill let you know how it goes.

here’s an ab challenge i might do later today. join in if you want!

here’s my motivation…..SHES GOT AMAZING ABS. damn.

and here’s the challenge

on-the-floor abs challenge

 

Categories: Uncategorized

day 1 – train dirty. eat clean.

September 20, 2011 1 comment


i would say yesterday was a success.
i learned in my physical activity & health class yesterday that it takes TWO MONTHS for someone to really adapt to a new lifestyle and habit. when i look back and think about it…it did take me a while to finally make exercise a huge part of my life. now i don’t ever think about going more than a week without exercise. it’s just a habit now. as it should be.

the rest of my meals after my oat bran breakfast looked like this (if i can remember correctly):

post crossfit & chest+tricep workout: sample of triple whey protein from max muscle. (one of the personal trainers i used to work with opened his own max muscle supplement shop so i went to visit him and he bombarded me with samples & information haha).

pause for a minute. i need to discuss this.
i’m not a huge supplement guru. i don’t believe there’s a magic pill for people to get ripped, cut, and lose weight. it’s all about what you eat and how often you workout. point period. my friend was very well educated in his products and there is some science behind it, i just don’t feel like we need to take these things. i am okay with protein powders because i do believe they help repair your muscles after a hard workout…but chocolate milk has been proven to be just as effective (and its a lot cheaper!).
the only supplements i do take on a regular basis are essential omega fatty acids(i.e. fish oil). My friend sold me on this liquid omega stuff and it was DELICIOUS. it’s a peach mango flavor and it’s super thick. you only need 2 tsp daily and you get all your omega fatty acids for the day. it was all natural and organic, so i was definitely okay with buying it.
i also use CLA which is found in a lot of animal products. this has also been scientifically studied and has been “proven” to help with keep the fat from foods off of your hips, butt, and thighs area. i am not 100% sure if i believe this, but i will see if there is any results to my own body when i regularly take this.

ok mini rant over.

lunch: 5oz tomato basil marinated chicken breast diced, sauteed yellow squash seasoned with mrs. dash extra spicy, wilted spinach, all on top of a la tortilla factory tortilla. i made a sauce out of hummus, nutritional yeast, and mustard. THIS WAS AMAZING.
horrible picture, but you get the idea.

snack: vanilla whey protein shake with strawberries and 1/2 tbsp pb (tastes like PB&J!)
– i was super hungry at work so that’s why i made a protein shake

dinner: 1 can of tuna mixed with only mustard and mrs. dash, more spinach, nutritional yeast all topped on a whole wheat flatbread and baked in the oven for about 6-8 minutes on 350.

snack after class: 1/2 cup pumpkin mixed with 1 egg white, 1/4 tsp baking powder, cinnamon, nutmeg and microwaved for 4-5 minutes. topped with 1/4 cup edys no sugar added ice cream, 1 tbsp dark choc chips, and 1 tsp pb DELISH.
i also had some carrots + hummus

all in all…really good “clean” day.
my workout consisted of a crossfit workout with lots of different exercises. one of them were 50 box jumps and i whacked my leg because i lost balance and fell off. brutal scratch and bruise, but makes me feel b.a. haha
also did jamie eason’s day one of her livefit training program. (Chest & Triceps). i feel it today!

today is….
walk 2 miles, run 3 miles, speed walk 2 miles (part of 1/2 marathon training plan)
back & biceps
teach 45 minute step class.

better get going on my day!

🙂

Categories: Uncategorized

fall goals

spicy and sweet chicken stew

julie's microwave pumpkin cake

enjoying those two things a lot right now. yay for fall food. 🙂 warms the heart, warms the soul.

today is monday.
i love mondays.
perfect for goal setting & just getting ready to dominate the week ahead.
i set my alarm for 6 this morning and i got up ready to conquer. made my breakfast. ate it. drinking my coffee as we speak. ready to tackle some reading for school before my million things to do today.

i’ve decided that with only a few more months left of 2011 (holy crap, where the heck has the time gone?!) that i’m going to really focus on my nutrition and clean eating goals. i seem to function and work better when i eat healthy and lately i just haven’t been and it’s been effecting my mood & not giving me the energy i need for this stressful time in my life.
i’ve also decided to focus my strength training a little differently. in order to get the definition i want in my body, i am going to focus on one muscle group per day following jamie eason’s “livefit trainer” on bodybuilding.com. During phase 1, you strength train for 4 days and then rest for 3. I will obviously be doing other things besides just those workouts because I am training for a 1/2 marathon that is October 16th and I also teach 3 group fitness classes a week in which I usually have to participate with everyone else. (kinda hard to teach step aerobics if you don’t actually do the moves.)

with my eating, i will also be following jamie eason’s meal plan. i will tweak a few things & not follow it exactly, but i’d like to use it as a guide. here is her “approved food list.

some tips that i will be following:

  •   eat first meal within an hour of waking (i do this anyway)
  • plan ahead. designate a food preparation day (will do this on sundays..even though i didnt have time yesterday!)
  • measure and weigh everything when possible (this will help track what i eat better)
  • eat every 3 hours (5-6x a day) (i usually do this already, but sometimes it’s hard when i have class all day)
  • drink lots of water (of course)
  • take one tbsp of flaxseed or fish oil daily
  • eat fruit in the morning or pre/post workout (limit to twice daily) <– WILL BE THE HARDEST ONE!
  • no starch after 7:00 p.m. (or 3 hours before bed) <– might also be hard, but will help with my “binge eating” i tend to do at night that makes me feel like shit the next day

this morning i kicked off the plan by having oat bran with an apple & egg whites. (her guideline for breakfast is 5 egg whites, unlimited vegetables, and 1 starch). i can’t eat vegetables this early. i just can’t. so i used my first fruit option.

no photo, but it was delish.
in the mix: 1/4 cup oat bran (1 starch serving) made with 1 cup unsweetened almond milk and sweetened with cinnamon & vanilla extract. 4 egg whites stirred in at the end and topped with 1 small chopped apple, unsweetened coconut, and 1 tbsp peanut butter
Breakfast Totals

411.9 calories
13.52g fat
468.5g sodium
49.01g carbs
10.34g fiber
30.28g protein <– WOW.
14.5g sugar (all natural)

nice.
so with this new plan & goals i may blog more often, but mostly with my progress and tracking for myself. i’m not really focused on blogging my heart out at the moment because i have a LOT going on with school and work. but i do have AMAZING news….!

i am officially an AFAA certified group fitness instructor!!!!!!!!!! 🙂 so exciting, you have no idea.

this is also a major reason why i am focusing on clean eating & getting my body in more “shape.” right now i don’t feel very self confident when i teach because i feel like my participants sometimes may judge me based on how “fit” i look. & while i am not “fat” or “out of shape” looking by any means.. i do have problem areas that i’d like to work on…and i know it is 80% nutrition. and i know that i have slipped up quite a bit in that area. so here’s to feeling good about myself. 🙂

tentative workout schedule for week of 9/19-9/25

monday 9/19: crossfit (i meet with a group of ladies 2x a week to do a crossfit workout!); chest & triceps
tuesday: walk 2 miles, run 3 miles, speed walk 2 miles(part of training plan); back/biceps; teach 45 minute step class
wednesday: legs/calves; teach step n’ sculpt class
thursday: teach circuit class; run 4 miles; shoulders/abs
friday: crossfit + REST
saturday: walk 2 miles, run 3 miles, speed walk 2 miles
sunday: run 9.5 miles (long run)

TO DO list for this week:

  • statistics homework; study for exam
  • clinical psychology exam thursday – study essay questions
  • study sport psych
  • readings for physical activity & health, pedometer assignment(buy pedometer), study for exam
  • go through clothes to donate on wednesday
  • train people at work for new things happening oct 3rd
  • buy bike headlight
  • clean car
  • go to bank

lots and lots to do. so little time.

better get started… NOW! 🙂

survey sunday

Wow i kind of fell off the face of blog planet. it’s been a busy busy hectic summer.
lots of adventures.
lots of work.
lots of teaching group fitness classes.

and on top of it..fall semester has started. i really like my classes though.
physical activity & health, intro to statistical methods, psychological aspects of sports and physical activity, and into to clinical psychology. i have a feeling i will actually attend class MOST of the time this semester. 😀

so what’s new with me?

  • i recently went to the AFAA workshop and took the certification exam last month! i’m still waiting to here back to see if i will be a certified group fitness instructor. 🙂 [the exams were both pretty easy, so i hope i got it!]
  • i’m training for a half marathon. i’m in my 4th week now and should be able to run it(fingers crossed) october 16th. now you all know, i hate running. what the….? well actually..since i’ve been running a lot more (and outside on the trail!) i have grown to actually enjoy it. WOOT. points for me.
  • i’m seriously thinking about going to graduate school to get my masters in sport and exercise psychology. !!!!! i was offered an opportunity that i’m not sure i can refuse.
  • i did the paleo thing for a while and then gave up. i was starting to really not be able to sleep at night and was getting really cranky. i still eat “mostly” paleo, but introduced oats, greek yogurt, and cottage cheese back into my life. and don’t regret it. (i did gain the weight i had lost back, though… but i think my body is just at a point it wants to be right now.)

there you have it.

and here’s a fun survey just for kicks.

1. What’s a nickname only your family calls you?

Sharellie. sometimes they add “bo bellie.” i used to quite the chunk when i little. no laughing allowed. 🙂
sometimes they call me “sharellie kelsey” to make my first name rhyme with my middle. yes, my middle name is kelsey and my first name is sharelle. weird.

2. What’s a weird habit of yours?

when eating i can only eat one thing at a time before moving on the next. for example.. if i have a plate of chicken, broccoli, and potatoes for instance i can only eat the chicken, then the broccoli, then the potatoes. i don’t eat a bite of this and then a bite of that. i also eat my least favorite item first and save the best for last. and always clean my plate. 😀

3. Do you have any weird phobias?

i absolutely love love love going to concerts and shows and love getting up as close to the stage as possible, but once i do..my anxiety kicks in and my chest starts feeling really tight, my breathing becomes a little uncontrolled, i start sweating, and thoughts race through my head thinking i’m going to get pummeled to the floor and stepped on without anyone noticing. even at a “less intense” concert.

4. What’s a song you secretly love to blast and belt out when you’re alone?

old 90’s boy bands and girl power songs. hah…think hanson and spice girls.

5. What’s one of your biggest pet peeves?

i have a lot, but im pretty laid back when it comes to most things. people live how they were brought up, but some things i just get really irked about. like… when people don’t put their turning signals on, not drying off before you get out of the shower(i hate stepping in a puddle of water in the bathroom), and when people don’t say hi or bye to me at work after i say it to them.

6. What’s one of your nervous habits?

biting my nails. i also don’t look people in the eye if i’m nervous.

7. What side of the bed do you sleep on?

towards the right.

8. What was your first stuffed animal and its name?

i had a ton of stuffed animals, but i actually didn’t really like them. i wouldn’t sleep with them because i thought they were going to come alive and kill me in my sleep. [guess i could have added that to the weird phobia.] this was after i saw childs play at a young age and was extremely afraid of chuckie.

 

 

 

 

 

 

 

 

 

keep those things away from me!

 

9. What’s the drink you always order at Starbucks?

working there for 2 years definitely had its perks since i got to try every single drink for free. and have as many drinks during my shift. this is what started my horrible coffee addiction.
my favorite drink is definitely an iced triple grande sf soy caramel macchiato..but because it’s so damn expensive, i always order an iced venti unsweetened soy iced coffee. (occasionally add in sf caramel syrup).

10. What’s a beauty rule you preach, but never actually practice?

i’m not the one to ask for beauty advice or rules. i guess to always wash your face at night. which i don’t. i fail.

11. Which way do you face in the shower?

this is a weird question. i face my back towards the nozzle unless i’m washing my face. don’t really like the water splashing in my face the whole time, thanks.

12. Do you have any ‘weird’ body ‘skills’?

i can “roll” my tongue. no, not like the way you’re thinking. like a belly roll. i wish i could show you.

13. What’s your favorite comfort food that’s ‘bad’ but you love to eat it anyways?

cheesy party potatoes. heaven in food form. glad my family makes them every holiday. so good. so bad for you. but so good. tons of cheese and sour cream goodness.

14. What’s a phrase or exclamation you always say?

lamesauce.

15. Time to sleep, what are you actually wearing?

tank top & shorts. every night.

16. What did you used to wear that you thought was cool but now you realize it wasn’t that hot?

the preppy school girl shirts. i couldn’t quite pull it off like blair waldorf…

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