Health With In

[Jenny]

Hey Katia!
Things look good in here Sorry about the nasty men in NYC When I was there a month ago I noticed the same thing, though I was kinda flattered Guess if you live there and go through it everyday it's different though!
Keep working hard

 

[Katia7]

Because they're not used to seeing women, especially smaller women, lifting any serious weights. Hold your head and be proud. You are doing good things for yourself.

I'm not a "starer", but I do notice when a woman is lifting conscientiously. They are few and far between.

Thanks That makes me feel better.

Because the guys are SCARED that the bigger women will show them up!!
Don't let it get to you- it is just a reflection of their insecurities.

Oh gush, don't even get me started on men and their insecurities.

this is what I do - I make 3 of my meals on the weekend do I can have easy access to them during the week. My fridge is like a tupperware warehouse!

How do you measure things out after they are ecooked? For example if I make a rice/chicken/veggie thing all in one pot, do you just pick out the chicken later andmeasure it, then pick ot rice and measure it..etc. or do you just cok it all seperately?
I'm renting from an older woman, so I only have 1 fridge shelf and it SUCKS. She's not home on Fridays so that's when I cook everything if I don't have to go into work early.

That's dodgy... I have no idea why they do it either. Many of my friends get this type of behaviour too, but luckily they seem not to target me! (I often wonder if that is a good thing or if I should be offended! ).

Oh you should NOT be offended. It's soooooo disrespectful! I mean if they want to make a nice compliment that's one thing, but this is just rude and degrading.

I don't know what you could do. The best solution would be to either confront them (just tell them straight out it is not on) or try to ignore them (The more they get you to react the more likely they will continue it).

Yeah, I just ignore them. Don't really want to find out that next thing that caomes out of their mouth if I say something.

Hey Katia!
Things look good in here Sorry about the nasty men in NYC When I was there a month ago I noticed the same thing, though I was kinda flattered Guess if you live there and go through it everyday it's different though!
Keep working hard

Hey!
I don't even live in the city (wish I did though) I live in Queens. I had a car follow me home once I was FREAKING OUT!

 

[Katia7]

FRIDAY

Compound circuit x 3 (6-8 reps)
SLDL
6 x 30+EZbar
11 x 40 (sed 2 20lb DBs)
5 x 20+EZbar
I'm not sure what to do here? My hands fatigue faster then the hams/lower back.

Incline Bench Press Used the machine.. all benches were taken
8 x 45
7 x 45
6 x 45

Assisted Wide-Grip Pull-ups
12 x level2
7 x level3
oops forgot the 3rd set.. machine was busy and then I forgot

Knee Pushups
7
5
4
How patheric!

Isolation circuit x 2 (8-10 reps)
DB Hammer Curls
5 x 15
5 x 15

Skull crushers
15 x 10 DB
20 x 12 bar
will increase weight next time

Rear Delt Raises
8 x 10
11 x 10

Calf raise
10 x 135
10 x 135

Cardio: 30 min elliptical Had no energy for HIIT

Barely dragged my ass to the gym and had no energy what so ever there. I REALLY need to start getting more sleep! 4 hrs is just not cutting it.
Oh, and I also feel REALLY fat today.
And I'm considering taking some temp work too, which will mean that I will have NO time what so ever (temp work mornings and then my job evenings), where I'm gonna fit a workout in, I have no idea.

 

[Katia7]

Cardio: spinning

Diet:
1/2c kamut flakes
1/2T ground flaxseed
1T rice protein

4oz tilapia
1/2c kamut spaggheti
griled zuchini
2 flax oil
soy sauce (2T)

2 egg whites
1egg
1/4c feta
1/4c low sodium canned tomatoe

1/2c raisins
1/c oat bran flakes cereal
1/2c lentils
3oz chicken (raw)
1/2c millet
Total: 1271cals P:100g C:175g F:25g Fiber:27g

Weird day, not up for anything. Yes, Saturday night and I just want to stay home. Got a pedicure and that's about it. Might be because of the lack of sleep. I went to bed at about 1AM yesterday (which is fine since today is Saturday), but then my drunk friend had to call and wake me up in the middle of the night. Love my friends, but I wish they'd call at a more "normal" time, and preferebly sober LOL.

 

[Emma-Leigh]

Diet:
1/2c kamut flakes
1/2T ground flaxseed
1T rice protein

4oz tilapia
1/2c kamut spaggheti
griled zuchini
2 flax oil
soy sauce (2T)

2 egg whites
1egg
1/4c feta
1/4c low sodium canned tomatoe

1/2c raisins
1/c oat bran flakes cereal
1/2c lentils
3oz chicken (raw)
1/2c millet
Total: 1271cals P:100g C:175g F:25g Fiber:27g

Where did your protein and fats go?? No fishies?? 25g fat is really, really not enough for you Katia!! You will make yourself hungry (same with the lower protein intake - it will also make you hungry)... and you know what that means...

Hunger leads to snacking... leads to dessert... leads to guilt.... leads to starving yourself the next day.... leads to hunger... leads to snacking... leading to DESSERT!!

You have to get off the cycle - feed yourself during the day and you will not get hungry during the night! Which means you will not feel as tempted by dessert.

And oatbran flakes and raisins?? But I thought you couldn't eat either of these missy? What will your doctor say??

Compound circuit x 3 (6-8 reps)
SLDL
6 x 30+EZbar
11 x 40 (sed 2 20lb DBs)
5 x 20+EZbar
I'm not sure what to do here? My hands fatigue faster then the hams/lower back.

Hmmm.... Romanian DLs would just pose the same problem (fatigue)... You could try good mornings?? That way the bar is on your back and the weight is not in your arms (the bar sits low on your traps - not high like when you do back squats).

Or else - try one legged SLDLs. But still hold the DBs or bar with two hands - that way you use the same upper body strength to hold the weight, but you halve the lower body...

You could also try glute-ham raises... Or what about pulley hip thrusters?

Knee Pushups
7
5
4
How patheric!

LOL - It is not pathetic - it is hard for you and that is what matters! You'll get there! Soon you'll be doing them on your toes and with one arm!

But if you want to get stronger you have to feed your muscles a little more.

Cardio: 30 min elliptical Had no energy for HIIT

I know you don't think so - but I believe part of the reason for this is because you are half starving yourself!

You really need to reassess things in terms of your eating... Don't deprive yourself so much! Don't get so hung up on counting your vegetables....

If you are not comfortable with higher calories every day then, as I suggested, why not increase cals (on purpose and not due to binge eating) every 4th or 5th day? You could do it on your workout days!

Even if it something very small like:
Mon- kickboxing class + circuit (HIGHER INTAKE - 1400/1500)
Tues- step cass (NORMAL - 1300)
Wed- circuit (NORMAL - 1300)
Thurs- REST (SLIGHTLY LOWER - 1200)
Fri- circuit + HIIT (HIGHER INTAKE - 1400/1500)
Sat- Spinning (NORMAL - 1300)
Sun- REST (SLIGHTLY LOWER - 1200)

You should give yourself a 'treat' each week as well - maybe on the friday? When you know you have done a good workout and you are more psychologically comfortable with it....

 

[Katia7]

Where did your protein and fats go?? No fishies?? 25g fat is really, really not enough for you Katia!! You will make yourself hungry (same with the lower protein intake - it will also make you hungry)... and you know what that means...

Hunger leads to snacking... leads to dessert... leads to guilt.... leads to starving yourself the next day.... leads to hunger... leads to snacking... leading to DESSERT!!

You have to get off the cycle - feed yourself during the day and you will not get hungry during the night! Which means you will not feel as tempted by dessert.

I know My schedule has just been sooooo crazy that I don't always have everything I need food wise. And I'm still having cravings...grrrrr. So I tried to replace them with more healthier things (the cereal and raisins). I've also been eating waaaay over 1500 cals last week, so I thought a lower day would balance it out just a little.

And oatbran flakes and raisins?? But I thought you couldn't eat either of these missy? What will your doctor say??
Oats I can have once in a while (just not on daily basis) and raisis... he said it's fine to have a little bit of fructose if I really want something sweet, just to stay away from the "bad sugar". Are raisins bad for fat loss though?

Hmmm.... Romanian DLs would just pose the same problem (fatigue)... You could try good mornings?? That way the bar is on your back and the weight is not in your arms (the bar sits low on your traps - not high like when you do back squats).

Or else - try one legged SLDLs. But still hold the DBs or bar with two hands - that way you use the same upper body strength to hold the weight, but you halve the lower body...

You could also try glute-ham raises... Or what about pulley hip thrusters?

I can do pulley hip trusters and glute-ham raises Are hyperextensions the same thing as then glute-ham raises? The seat thing is a bit more at an angle reather then horisontal.

LOL - It is not pathetic - it is hard for you and that is what matters! You'll get there! Soon you'll be doing them on your toes and with one arm! :thumb

But if you want to get stronger you have to feed your muscles a little more.

I know. I bought more food this time so it should last me the whole week. So no more eating out! I've always waned to be able to do pushups! And one arm pushups..OMG I WISH!

I know you don't think so - but I believe part of the reason for this is because you are half starving yourself!

You really need to reassess things in terms of your eating... Don't deprive yourself so much! Don't get so hung up on counting your vegetables....

If you are not comfortable with higher calories every day then, as I suggested, why not increase cals (on purpose and not due to binge eating) every 4th or 5th day? You could do it on your workout days!

Even if it something very small like:
Mon- kickboxing class + circuit (HIGHER INTAKE - 1400/1500)
Tues- step cass (NORMAL - 1300)
Wed- circuit (NORMAL - 1300)
Thurs- REST (SLIGHTLY LOWER - 1200)
Fri- circuit + HIIT (HIGHER INTAKE - 1400/1500)
Sat- Spinning (NORMAL - 1300)
Sun- REST (SLIGHTLY LOWER - 1200)

You should give yourself a 'treat' each week as well - maybe on the friday? When you know you have done a good workout and you are more psychologically comfortable with it....

I do believe you, my stomach is just retarted sometimes, so it's hard to get more food in when it is already bloated. I've been eating aaaay over 1500 last week on most days (not all healthy either), but I cooked enough food to last me the whole week, so I'm all set.

 

[Emma-Leigh]

I'm still having cravings...grrrrr. So I tried to replace them with more healthier things (the cereal and raisins). I've also been eating waaaay over 1500 cals last week, so I thought a lower day would balance it out just a little.

If you are having cravings then eat! Just eat something healthy - if you are going to eat fruit (raisins) then just eat REAL fruit - An apple would be a better option, so would some blueberries with some cinnamon and goats yoghurt.

Also - if you try to 'make up' for overeating, what will start to happen is that you start a 'binge purge' cycle... You eat too little and so you 'break out' and binge - and then you starve yourself to 'punish' yourself - and then you 'break out' again. You have to stop the cycle and that starts with you eating sensibly every day, regardless if you 'binged' a few days ago.

Oats I can have once in a while (just not on daily basis) and raisis... he said it's fine to have a little bit of fructose if I really want something sweet, just to stay away from the "bad sugar". Are raisins bad for fat loss though?

what does he consider are the 'bad sugars'?

Raisins are not 'bad' - but 0.5 cups is ~70-75g, which is ~230 cals (55g carbs and 5g fibre) so they are very calorie dense and you have to really be careful of amounts! If you compare 0.5 cups of blueberries (which is ~40 cals and 10g carbs) then you can see that the blueberries would have been a better option.

I can do pulley hip trusters and glute-ham raises Are hyperextensions the same thing as then glute-ham raises? The seat thing is a bit more at an angle reather then horizontal.

No - hyperextensions are completely different. If you look at the glute-ham raises again you see that the movement involves bending at the knee (and not really at the hip) while your hypers bend at the hip...

If you don't have a glute-ham bench then you can use the lat pull down (which he is doing in the video) or the seated calf machine.

I know. I bought more food this time so it should last me the whole week. So no more eating out! I've always waned to be able to do pushups! And one arm pushups..OMG I WISH!

Good to see if you don't give yourself excuses to 'cheat' then you can't cheat as easily!

And you'll get there with the push ups - you know what they say "if you want to do a lot of push ups - you have to do a lot of push ups!" So keep practicing!

I do believe you, my stomach is just retarted sometimes, so it's hard to get more food in when it is already bloated. I've been eating aaaay over 1500 last week on most days (not all healthy either), but I cooked enough food to last me the whole week, so I'm all set.

Just TELL yourself you will do it! Don't let yourself get away with cheating and weaseling out of being sensible with your diet and training...

Maybe set yourself up a 'breaking the habit' challange? It takes ~21 days to break/make a habit so once you get through those first 21 days it is A LOT easier to stick to it...

 

[Katia7]

If you are having cravings then eat! Just eat something healthy - if you are going to eat fruit (raisins) then just eat REAL fruit - An apple would be a better option, so would some blueberries with some cinnamon and goats yoghurt.

Oh YUM! Ok I'll do that.

Also - if you try to 'make up' for overeating, what will start to happen is that you start a 'binge purge' cycle... You eat too little and so you 'break out' and binge - and then you starve yourself to 'punish' yourself - and then you 'break out' again. You have to stop the cycle and that starts with you eating sensibly every day, regardless if you 'binged' a few days ago.

what does he consider are the 'bad sugars'?

Like the table sugar (not fructose).

Raisins are not 'bad' - but 0.5 cups is ~70-75g, which is ~230 cals (55g carbs and 5g fibre) so they are very calorie dense and you have to really be careful of amounts! If you compare 0.5 cups of blueberries (which is ~40 cals and 10g carbs) then you can see that the blueberries would have been a better option.

Next time that's what I'll do

No - hyperextensions are completely different. If you look at the glute-ham raises again you see that the movement involves bending at the knee (and not really at the hip) while your hypers bend at the hip...

If you don't have a glute-ham bench then you can use the lat pull down (which he is doing in the video) or the seated calf machine.
OK I'll do that. We also have the lying leg press machine, would that work also? I LOVE that machine, so I was just wondering.
Which muscle am I working with these exercises? I think I can do the

Good to see if you don't give yourself excuses to 'cheat' then you can't cheat as easily!

And you'll get there with the push ups - you know what they say "if you want to do a lot of push ups - you have to do a lot of push ups!" So keep practicing!


Just TELL yourself you will do it! Don't let yourself get away with cheating and weaseling out of being sensible with your diet and training...

Maybe set yourself up a 'breaking the habit' challange? It takes ~21 days to break/make a habit so once you get through those first 21 days it is A LOT easier to stick to it...

It's getting a little easier now I think the cravings were coming from the visitor.

 

[Katia7]

SUNDAY

8:00
1/2c kamut flakes
1/2T ground flaxseed
flax oil
1T rice protein

12:00
3oz chicken (raw)
1/2c lentils
soy sauce (1T)
2 flax oil

3:00
1/2c brown rice
4oz fish
2 flax oil
broccoli
soy sauce (1T)

7:00 eating out, so I'm aproximating[/u]
large tortilla
6oz chicken
BBQ sauce
2 slices cheddar

at night
sip of friend's pina colada
sip of another friend's strawberry deccori
sip of another friend's french martini

1600cals P:132g C:151g F:48g Fiber:22.75

Fun day. It was soooooo good to see all my friends from back home. They all live here in NY but I haven't seen them in forever. We watche the Pistens play (bleh.. I'm not a fan of watching sports), but either way it was soooo nice.
Diet wasn't purfect, but I tried to make the best out of it. I don't want to jeopardize my social life over it. On Tuesday I'm also getting together with some new people I met here, so I'll try to do my best then too. I wish I could eat salads Then things would be soooo much easier. Oh well

 

[Katia7]

MONDAY

Cardio: kickboxingBarely made it though

Compound circuitrepsxweight
Squats Are there any ther exercises that wil sub for squats? I can't use the smit machine and the squat rack always has these REALLY heavy weights on it and it's almost always busy.
15 x 40
15 x 40
15 x 40

Decline Bench
9 x 20
8 x 20
7 x 20

Assisted Pull-Ups
level 3 x 9
level 3 x 8
level 3 x 9

Lunges
10 x 30
5 x 40
5 x 40

Bent-Over Rows
8 x 25
8 x 25
7 x 25

Isolation circuit
Concentration Curl
15 x 10
15 x 10
15 x 10

Machine Tricep Dips
15 x 60
15 x 60
15 x 60

Side lateral raise
10 x 10
10 x 12
10 x 10

Calf raise will increase weight next time
10 x 135
10 x 135
10 x 135

Was soooo tired (had only 3 hrs of sleep) and the craps didn't help it either.

Diet
Started off really well and then I had a muffin craving. So I t hought OK, I'll just eat the top off and that's it. Well I ate the whole muffing and that made cravings only worse so I got ice cream and then A LOT of granola. Lesson #349586: Next time I have a craving, just deal with it or else it will turn into something that's a lot worse.
A bit frusterated with the job situation and I can't stand living with this woman anymore. For the most part she's really nice, but there are times (like this weekend) OMG! I litterarly had to hold myself back. I'll post the story tomorrow ... too SLEEPY!
Tomorrow is a crazy day, and then I'm meeting some people and I think we're going out for dinner. I'll do my best.

 

[Katia7]

A lot of news I got a normal day job . It's only temp, but it's a lot better then what I had. The new schedule is still something I need to get used to. But having a normal (work during the day) schedule feels soooooo good. However my life is even more busy now (job + interviews.. still looking for work in my field). NO TIME FOR ANYTHING. I get up at 6AM and go to bed by 1 PM. NEED SLEEP! I was barely staying awake today.. my eyes were litterarly closing.

Workout:Just did a kickboxing class. Sooooo fun! The gym was sooooo ubelievably full that there was no way I could do weights. I couldn't find any of the DBs I needed and all the benches were full and had people waiting for them. I'm not sure what to do about that Maybe I should just start taking Poweflex classes?
Diet: I've been going out to eat waaaay too much. Yesterday I met a couple who are sooooo fun. And they decided to go to a coffe to get desserts. And I wasn't about to tell them that I'm not gonna have any (that wold be rude). The dessert was AMAZING though. YUM! Then the girls at work wanted to go out for lunch... Chinese. I got the healthiest thing there was.. Chicken Broccoli with brown rice and split it into 2 meals. But it still had quiet a bit of oil I'm sure. But I really wanted to go to get to know them. At work everyone is so swamped with work that we don't get to talk at all. And now I'm totally out of food at home so I'll be eating out tomorrow too. I have anoter crazy day...I have work and then an inerview. And I'm thinking of taking a frew classes.. I think I need to learn web design and flash a bit more. God help me! I have no idea when I'll find time for all that. I wrote out a schedule today so hopefully that will put me in a routine.

 

[Egoatdoor]

Squats Are there any ther exercises that wil sub for squats? I can't use the smit machine and the squat rack always has these REALLY heavy weights on it and it's almost always busy.

Are you training in a gym where people are not taking the weights off the bar when they are done? If so, that is bad gym etiquette and rude. Do the managers and gym staff know about this? Unfortunately, if its a Ballys, they don't care.

The gym was sooooo ubelievably full that there was no way I could do weights. I couldn't find any of the DBs I needed and all the benches were full and had people waiting for them. I'm not sure what to do about that

Again, the dumbbell racks should be marked and people should be RETURNING the dumbbells to the racks when they are done...if this a problem and there are not enough benches, are there other gyms you can train at?

 

[M.J.H.]

sip of friend's pina colada
sip of another friend's strawberry deccori
sip of another friend's french martini

 

[Katia7]

Are you training in a gym where people are not taking the weights off the bar when they are done? If so, that is bad gym etiquette and rude. Do the managers and gym staff know about this? Unfortunately, if its a Ballys, they don't care.

Again, the dumbbell racks should be marked and people should be RETURNING the dumbbells to the racks when they are done...if this a problem and there are not enough benches, are there other gyms you can train at?

Unfortunately not I'm paying only $5/month here and really cant afford anything else right now.

MonStar hehe Yeah, I don't drink at all, but I do get curiouse about al those drinks. Good thing others were drinking beer or I could've gotten drunk just by tasting all those drinks lol

 

[Katia7]

Thought I should bump this journal up. I had no time at all to post all week. And then I got sick (stomach)
My Dr put me back on DHEA and gave me a tiny dose of Thyroid. Turns out my thyroid is on the low side. Not hypothyroidism, but still a bit low. So I feel much better now Unfortunately I'm constantly HUNGRY! Not sure if it's the new meds or something else though.
As far as training, I decided to do the same workout as just regular 3 and 2 sets of each exercise reather then a circuit and I might have to use machines sometimes because the #15 and #20 DBs are always gone and there's only 1 set of #10 DB (my gym SUCKS).
The aerobics classes are sooooo fun in the evening! I went to advansed step class last Thursday. OMG! Sooooooooooooooo fun! I think the guy who teaches it is a dancer because his moves are amazing. And supprisingly I was able to do most of the class (the last combo I couldn't get till the very end).