hikerchick

Okay, this time I am back for good! Really!

Whenever I think I need a break from journaling I get off track. I have been super busy lately with school and life but that will slow down after next week. I have my last final next Friday so just have to bust my butt all week. I had a final today which went horribly wrong and am hoping I do not have to take the Lab part of my class over. I'll be taking a summer class but it is an internet class so I figure I'll be on the computer more, I'll have time to get my journal going again. I will at the very least post my workouts and food daily.

I so need this for me. I love the support I get, and the camaraderie from everyone is wonderful.

I am reading Dr. Phils latest book and even though I just started it, it's already helping me dial into my issues and work through them. I am so tired of having food issues! I just want this to stop. No more excuses, no more rationalizing, no more crap! I deserve better!

My main goal is to be the very best ME that I can be physically, mentally and spiritually. Not be perfect, just be the best me that I can. I have a great life and I don't want to ever say "What if?" or "I wish I had" If I'm eating well (healthy, high protein, lower complex carbs, tons of veggies, some fruit) then I feel great physically and mentally and everything in my life comes together. Why has it taken me so long to get that? I want to turn my body into the very best physical specimen that it can be. I want to give myself that as a gift. I deserve it.

I have set up a food plan for myself that revolves around certain foods. Fruit is going to be something I allow myself daily, as a treat so I don't feel deprived. I just love all the summer fruits that are coming out now. Lots of veggies. Clean protein and carbs. All the clean foods that I love to eat. My main goal is to build muscle and get lean. The getting lean part is not a problem for me, it's the building muscle.

My workouts will be my daily physical therapy (this alone is very tiring, it's a continuous hour of different exercises, then20 minutes on alternate days), plus lots of weights and cardio (mostly hiking and biking outside).

I welcome any and all encouragement and suggestions on everything!

I will be more specific about my goals as I go along. I swear I'm here for good now. I would say "I'll prove it to you" but I really just want to prove it to myself!

This is long, I know, my brain just feels like it's filled with so much crap right now I have to get some of it out so I can go study.

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

sftwrngnr

Hey Super Shelly,
Good luck on your exercise program, and your classes. I'm not much of a journaler, but have found that it is very helpful in keeping track of everything.

Best of luck,

Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

hikerchick

Thanks Dan, I find journaling definitely keeps me on track and focused! Best of luck to you too!


I forgot to add to my entry above:

Took my weight today at the gym and it is at an all time high of 134. I honestly don't care what my scale weight is if I had gained muscle instead of flab, but believe me, it's not. It's about 6 pounds over my usual. It wouldn't be a big deal if it were spread out a bit, but I swear I gain weight like a guy - it's all around my stomach and upper hips.

Since I have had such a hard time gaining muscle in the past I know I really need to focus on my nutrition: lots of high quality protein and moderate amounts of healthy carbs to BUILD THAT MUSCLE!!

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

atherjen

SO glad that your back for GOOD this time!!!
Best of luck girlie, you are very well driven and have it all planned out awesome!! I know you'll do well! we're here to back you up and kick yout butt anytime needed!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

jstar

Hey Hiker (Shelley),

Glad you are back Once your finals are over I am sure you will more time to focus on your health goals. For me finals were always stressful but once they are over you feel like dancing

Oh I have Dr. Phil's book too, it is pretty good dealing with emotional eating and the steps to take to get a handle on it (that was/is my problem).

I will be following

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

Jenny

Welcome back Shelley Now stick around

shortstuff

Shelly!!!!!! We need to hang and go for a walk or a hike or something!!! Welcome back!!!!!!!!!

Good things come to those who wait........

hikerchick

Thanks all you wonderful people!!
I appreciate all of your great support. It's so motivating to read all of your journals too and see how your kicking butt!
Shorty - we will definitely have to get together soon!

Saturday Food

Meal 1
salmon burger (mixed with onions, spices, little mayo)
1/2 cup tabouleh (bulgur, parsley, tomatoes, little olive oil, onions)
1/2 banana

Meal 2
salmon burger
1/2 cup tabouleh

Meal 3




Workouts: Chest

Hammer decline 5 x 10 @ 25 pounds
incline press 5 x 10 @ 20 pounds
above supersetted with shoulder press 5 x 8 @ 12.5 pounds
incline flye 5 x 10 @ 20 pounds
pushups 5 x 10

physical therapy - 20 minutes

powerwalk - 30 minutes (to take my daughter and pup to the park so they could "Pway pway!!" that's "play" not "pray" )

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

hikerchick

Identical post, couldn't edit above, added food.

Saturday Food

Meal 1
salmon burger (mixed with onions, spices, little mayo)
1/2 cup tabouleh (bulgur, parsley, tomatoes, little olive oil, onions)
1/2 banana

Meal 2
salmon burger
1/2 cup tabouleh

Meal 3
protein pancakes (1 scoop vanilla whey, 2 T. flax, 3 egg whites)
1 t. sugar free syrup
1 cup cantaloupe
1/2 cup strawberries

Meal 4
1 cup brown rice
1 T. parmesan
1 scoop Whey gourmet
1 cup broccoli

Meal 5
protein spinach quiche (egg whites, lowfat cottage cheese, spinach etc. ) Recipe posted in recipe section!






Workouts: Chest

Hammer decline 5 x 10 @ 25 pounds
incline press 5 x 10 @ 20 pounds
above supersetted with shoulder press 5 x 8 @ 12.5 pounds
incline flye 5 x 10 @ 20 pounds
pushups 5 x 10

physical therapy - 20 minutes

powerwalk - 30 minutes (to take my daughter and pup to the park so they could "Pway pway!!" that's "play" not "pray" )

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

shortstuff

I love your daughter that is sooooooo cute, I can just picture it just like my cousin used to be. OHHHHH I love this age and then until they are about 7 kids are sooooooooo adorable. I want one in about 10 years

Good things come to those who wait........

hikerchick

LOL Shorty - I might want another one in about 10 years!

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

hikerchick

Meal 1 (post workout)
1 scoop whey gourmet (creamy caramel dip )
2/3 cup Fiber one
1/2 cup Atkins milk
1/2 banana

Meal 2
turkey burger (cooked at home, no bun - just the meat)
1 cup pasta (almost plain - with a drop of olive oil)
1/3 of a cantaloupe

Meal 3
3 egg whites
2/3 cup lowfat cottage cheese
1/2 cup spinach
1/2 cup pasta - see above

Meal 4
protein spinach quiche
1/2 cup brown rice

Meal 5
protein spinach quiche
1 T. natty pb


Exercise:

40 minutes of intervals on the elliptical

20 minute walk (again to the park )

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

hikerchick

I'm so sleepy! DH and I just got done watching the third Lord of the Rings, I forget what it's called. It was really good, although I missed the first hour due to my workout. I think I liked the first and third the best.

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

shortstuff

OHHHH I can not wait fo rthe special edition to come out of thee third one@!!!! I have them all except for that oe and I can not wait!!!!!!!!!

Good things come to those who wait........

hikerchick

Today was Day Two of no sugar. I had a passing craving but got rid of it by having a spoon of natural peanut butter. After a few days I won't crave that darn Ben and Jerry's ice cream anymore! I feel really good about how today went. Lots of veggies and protein, but not enough water. I'll go drink some now!

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

hikerchick

Meal 1
protein spinach quiche
1/4 pear

Meal 2 (post workout)
1 scoop whey gourmet
1 cup brown rice
1 T. parmesan
1/2 pear
2 T. sunflower seeds dry roasted

Meal 3
protein spinach quiche
1/2 banana

Meal 4
chicken breast
1 cup broccoli





Meal 5
chicken breast
1 cup broccoli

Meal 6
1/2 cup cashews
1/4 cantaloupe



Gym: Back

pullups (assisted) 4 x 10
hammer row 4 x 10 @ 35 pounds
cable lat pressdown 3 x 10 @ 30 pounds
low back extension 5 x 10 @ 60 pounds
scap retraction on row 4 x 10 @ 60 pounds

physical therapy 20 minutes

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

hikerchick

1 gallon of water
3 cups of veggies
6 meals

Lots of studying!!

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

Jodi

Welcome back HC

Essence EFA

hikerchick

Thanks Jodi!
I am still using your plan you wrote up for me awhile back as a guideline every day. It is so helpful! I am not sticking to it exactly, right now just working on consistently having high protein, mod carbs and lower fat. I want to get about a month under my belt of consistency so then I can do some fine tuning.

Hope everything is going great with you!

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

Jodi

Things are going well thank you

Do what you got to do to get back on track. It's nice to see you around again and ready to go.

Essence EFA

hikerchick

Didn't do as great as I had hoped yesterday. Today is a new day.

I had this epiphany last night which probably seems obvious but it was sort of a wake up call for me:

Every action has an effect. Big or small, positive or negative, everything I do to my body has an effect on it. This also applies to pretty much everything else in life, relationships, work etc. Every action has an effect. That is my new mantra to keep myself on track!

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

shortstuff

Hey Hiker I completewly agree with you on this. I was at the gym yesterday doing cardio looking around and you know I will never get where I want if I sabatage myself and don't remain constant. I know you can not be perfect all the time but I need to limit that to once a month max otherwise I am just ruiing what I am trying to acheive for myself. I wish the best babe and try to enjoy the day even though the weather sucks butt.

Good things come to those who wait........

hikerchick

Thanks Shorty. You're so right. No more sabotage! I am tired of it.

I just emailed Jenny Lynn my information. I'm excited about this!

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

hikerchick

I had the best talk with a friend today. We have the same food issues and goals (to look smokin' ) so had such a great long talk about everything. We are going to check in with each other every Monday morning to hold each other accountable for all workouts and food. I think this will be great. I need it!

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

Stacey

Hey Hiker! Thats a great idea to have a friend check in with you and share your journey with! I know my friend that lives like a minute from me keeps me on check a lot---and I keep her going also!!

Keep up the great work girl!

I Believe in the Impossible!!!

ncgirl21

Hey Shelley Your diet looks yummy !! Good luck with building those muscles !!

http://stephlg.proboards44.com/index.cgi#general

shortstuff