TT Phase 1 W1D1: Phase 1 Kickoff!

I’m so glad to be done with rest week. I know it’s a necessary evil, and I kept my activity level up with two personal training sessions, LISS cardio, YF, yoga, walking and tai chi, but I was missing the serious weightlifting by Friday.

I’m back on the TT for Women program this week, starting with the first workout in Phase 1. TT programs are generally broken up into segments that last 4 weeks each, after which your workout sets and routines are changed out. (I started out with the mandatory-for-everyone 4 week Beginner phase.) I like the new routine a lot, even though the first superset of barbell squats and chin ups is pretty rough. My arms have that tingling, energized sensation that comes from a good workout, or at least a workout that includes chin ups.

Bike sprint intervals are postponed until tomorrow after my session with Ashley because I ran out of time today and am going to an Orlando Magic game tonight with my dad. Depending on when I get home, I may do 30 minutes of YF Flexibility.

Food will be pretty barebones and lacking in creativity today because Chris and I spent most of yesterday organizing the office and filling up those new IKEA wall cabinets with miscellaneous office crap–er, I mean supplies–and tossing out a hundred pounds of old computer parts, CD roms, and papers that will never be used again. I think it’s important to do a tech purge every 3 or 4 years because nothing piles up faster than last year’s computer parts when one is of the geeky persuasion. With two of us in the house, the combined volume of outdated software, hardware, and peripherals in the home office filled an entire walk-in closet.

It doesn’t look all that different, but when I open up the closet in that room, I no longer fear that an avalanche of stuff will come crashing down on my head.

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TODAY’S WORKOUT

TT Warm Up Circuit x 2

TTFW Phase 1, Week 1, Workout A
1a) BB Squat (3×8 @ 125 lb)
1b) Eccentric Chin Ups (3×5 @ bodyweight; 5 seconds down)
2a) DB Split Squat (3×8 @ 35 lb)
2b) DB Incline Bench Press (3×8 @ 35 lb)

Core A
1a) Ab Curl Up (2×10 w/5 second hold at top of curl)
1b) Side Plank (2×4 on each side; hold 10 sec)
2a) Bird Dog (2×6 on each side; hold 5 sec)
2b) Plank (2×30 sec)

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TODAY’S EATS:
WO: 1/2 scoop dextrose, 1 scoop chocolate whey protein
1: 1/3 c. oatmeal, 1/4 c. raisins, 1 scoop chocolate whey protein
2: 4 oz. chicken breast stir-fried with 1 c. mixed vegetables, 1 small banana
3: 2 oz. trail mix with almonds
4: 2 rice cakes, 1 T. all natural peanut butter, 1/2 scoop whey protein, 1 c. baby carrots and zucchini
5: 3 oz. chicken breast, 1 c. baby carrots and zucchini, 2 T. salsa, 1 large orange
6: 4 egg white /2 whole egg omelette with 3/4 c. mixed veggies

Water: 16 cups (~2 cups green tea)
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D, 10 g. l-glutamine

CALORIES: ~2000 calories (40% carb/35% protein/25% fat)

Free Magazine Subscriptions

These magazines are free if you fill out an online questionnaire that may qualify you for more free magazines related to your trade. As far as I can tell, these are the print editions of the magazines, not digital subscriptions.

Enjoy!

PC Magazine
PC Magazine is your complete guide to computers, peripherals, upgrades and all other technology products. Each issue includes extensive product reviews based
on tests, productivity and opinion columns.


Games For Windows

Games for Windows: The Official Magazine is your definitive source for intelligent, informed, and entertaining commentary and criticism on the PC-gaming scene. Month after month, the GFW writers and editors put together THE must-read magazine for PC game enthusiasts, with exclusive previews, unique feature stories, hard-hitting reviews, and insightful and funny critical commentary. If you’re only going to read one PC gaming magazine, why not read the official one?

Body + Soul
Body + Soul is your guide to living a healthier, balanced, and more joyful life. With practical, clear, inspiring ideas and ways to enrich your life, Body + Soul will teach you how to take care of yourself and help you to stay young, strong, and vibrant.

And while this isn’t quite free, if you aren’t already a subscriber, you can get a pretty good deal on a 2-year subscription to my favorite women’s fitness magazine, Oxygen, by sending yourself a gift subscription instead of a normal “new subscription.” The gift subs are only $14.97 for one year and $24.97 for two years–$5 less than the regular subscription rates. You also get a free copy of the Oxygen Nutrition special bonus issue.

50% Off Diet and Exercise Assistant 7.0

Diet and Exercise Assistant by Keyoe Software is my Palm tracker of choice, and they are offering a 50% discount code for their latest upgrade to version 7.0, normally $24.95. DEA is available for Palm, Windows Mobile/Pocket PC, and Windows XP desktop. You can download free trials of all three versions on their website.

Here’s the blurb from their promo email:

Take charge of your health! As an existing customer, you can get the new Diet & Exercise Assistant 7 for half the cost. Use the discount codes below and receive a 50% discount when ordering through www.keyoe.com.

50% Discount Code: F19D418F

Overview

Tired of not getting the weight-loss results you want and work so
hard for? We make it simple to achieve your weight loss goals.
Diet & Exercise Assistant is the perfect companion to any weight
loss program. Select one of our diet plans to fit your lifestyle or
you can configure the application to support any of the popular
diet programs today.

What’s New!

· New food database with hundreds of restaurants and fast food chains.

· Add all of your common food items to the new Favorites group and you will dramatically speed daily food logging.

· Create Recipes from a list of food items and add the Recipe to the food database.

· Many new charts and graphs:

1. Nutrient Chart
2. Calories per Meal Chart
3. Exercise Chart
4. Blood Pressure Chart
5. Body Measurement Chart
6. Body Fat Chart
7. Historic Weight Chart

· User interface changes to improve ease-of-use.

· Comprehensive handheld Quick Help and Adobe PDF Users Guide.

· Diet & Exercise Assistant will color values red if they exceed your daily goals.

TT Rest Week D3: Cranes and Cruises

I am doggedly plugging away at my rest week plan. This morning I popped out of bed at 6:45 am (got to sleep at 10:45 last night, woo!) with a reasonable facsimile of energy and jumped right into Yoga X with Tony Horton and his crew in the living room. I was very creaky and unbendy, but I felt a lot better after the interminable 90 minute workout was over. I even managed to balance into Crane pose for a whopping 2 seconds before tipping over.

It helped that P90X yoga posse member Adam (totally ripped dancer guy with the 6 pack and braids) was there to provide eye candy, but I still dread that workout. I counted it as a 90 minute moderate weightlifting workout in my tracker since half of it was power yoga.

I will do another 25 minute walk at lunch to burn a few extra calories.

I read over the TT for Women plan again last night to familiarize myself with the exercises for the next segment and realized that I am only supposed to take a break week every 12 weeks in this version of TT. Whoops.

Well, I will just finish up my recovery week as scheduled and then do a solid 12 weeks on the main plan (which consists of four 4-week blocks) before taking my next break.

Speaking of break, here’s a little photo of me, my fiance Chris :love:, and my family from the formal dinner night of our pre-Turkey Day Bahamas cruise last month!

Family photo!
(Clockwise from back: Me, Chris, my sister Carolyn, Mom, and Dad)

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TODAY’S WORKOUT:

P90X Yoga X (90 min)
Outdoor Walk (4 mph / 25 min)

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TODAY’S EATS:

1: 1/3 c. oatmeal, 1/4 c. raisins, 3 egg whites, 1 c. sauteed spinach
2: 3 oz. chicken breast stir-fried with 1 c. mixed vegetables, 4 oz. sweet potato wedges
3: 2 rice cakes, 1 T. all natural peanut butter, 1/2 scoop whey protein, 1 oz. trail mix, 3/4 c. baby carrots and zucchini
4: 1 oz. trail mix, 1 banana, 1 scoop protein powder, 3/4 c. baby carrots and zucchini
5: 3 oz. chicken breast, 3 c. lettuce/tomato/onion/pepper salad, 2 T. hot salsa, 2 corn tortillas
6: 4/2 egg white/whole egg omelette with 3/4 c. mixed veggies

Water: 16 cups (~2 cups green tea)
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D, 10 g. l-glutamine

CALORIES: ~2050 calories (40% carb/35% protein/25% fat)

TT Rest Week D2: The Unvarnished Truth About Fitness

As I am something of a compulsive human guinea pig for fitness programs, I get inquiries each time I test-drive a new workout plan or diet. People want to know whether a plan is effective, worth the money, too much cardio, too little cardio, etc. These are reasonable questions because we are warned all the time by the media that diet fads and scams are all around us. (Never mind that the same media will air a Slim Fast commercial or Jenny Craig ad immediately after their report on how exercise and eating right are the only real ways to get into shape and stay that way!)

Why don’t I cover my current program first?

I’m enjoying the TT workouts a lot and am seeing improvements in strength every week. They are challenging without being overly time-consuming, and the accompanying fat loss diet recommendations are in line with the Precision Nutrition rules though I am not currently using the 10% caloric deficit suggested for fat loss since I am maintaining. I also prefer the brief TT interval cardio sessions to the long, drawn-out cardio I was doing for most of the year, but I’ve never pretended to be a fan of cardio in any way, shape, or form. 😉

I don’t think I can gauge the program’s effectiveness as a fat loss routine until I start reducing my caloric intake after January 18. I have too much subcutaneous fat going on right now at 20% to see any visible improvements from week to week, unfortunately. I do give it a big thumbs up for maintenance, overall fitness, and progressive strength gains, however.

Now for that unvarnished truth I promised: Due to my normal, boring baseline genetics (No catastrophic thyroid issues, history of rampant eating disorders, or chronic physical limitations here, sorry!) and OCD tendencies, I think that ANY program that includes resistance training, aerobic conditioning, and clean nutrition–if followed consistently–will work for me and any other person with equally normal, boring, run-of-the-mill genetics. And despite what many women (and a few men, too) will say about being given the short end of the genetic or metabolic stick, average and normal are exactly what most of us are.

I don’t think that the whole fat loss/general fitness process is nearly as complex as the experts, gurus, reporters, magazines, web sites, and even us amateur enthusiasts here on the web make it out to be, you know?

In the past two and a half years, I’ve tried:

Body-for-Life
Leanness Lifestyle
Burn the Fat, Feed the Muscle
Swolegenix/Femgenix
Max-OT
P90X
Yourself Fitness
Body By O custom program
Turbulence Training with Precision Nutrition
Working with a personal trainer at my local gym 2x/week

Some of these programs were high volume cardio, others like BFL and TT barely required an hour a week. Some required that I train with weights for just 30 minutes per session while others took an hour to complete. Some were 40/40/20, some were 50/30/20. I was supposed to have a carb, protein and small amount of fat with every meal in a few of them, while others required that I keep my carbs and fat separated and time my carb consumption around my workouts. Some endorsed supplements throughout the fat loss/muscle gain process while others said they should be reserved for that final 5% of effort at the end.

ALL of them worked. There was never a time when I said, “I’m following the workouts and diets exactly as written, and I’m not getting any results!” If I wasn’t getting results, it was because *I wasn’t really following the program,* usually on the diet end, heh. Training, as long as it is performed on a regular schedule, involves progressive, challenging increases in resistance, is partnered with cardio and integrates sufficient time to rest and recover, always yields results in my opinion. Whether or not I could SEE those results was directly related to my adherence to my diet.

So while in a perfect world all effective fitness programs could be part of the public domain (since, realistically, the majority of people out there wouldn’t follow them anyway when there are miracle fat burning pills and Special K diets around), I don’t mind paying for new workout programs even though there are free resources out there that are perfectly good, too. I like variety in my workouts and–as I said–I know that any balanced program will work for me. I’m expanding my knowledge and building up a nice library of workout regimens that I can rotate periodically, so I consider it money well spent. The money other women spend on make up, chick-centric hobbies, and clothes I divert into my fitness geek repertoire. 😆

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TODAY’S WORKOUT:

Back/Bicep/Tricep/Abs Circuit with Trainer
– Flat DB Chest Press (2 x 8 @ 35 lb; 4-0-4)
– Incline DB Flyes (2 x 8 @ 20 lb; 3-0-3)
– DB Hammer Curls (2 x 8 @ 20 lb)
– BB “21” Curls (2 x 21 @ 30 lb)
– Tricep Rope Pushdown (2 x 8 @ 80 lb)
– Tricep Bench Dips (1 x 25)
– Floor Crunch (1 x 20)
– Floor Side Crunch (1 x 20)
– Bicycles (1 x 30)

Elliptical (Level 5 / 20 min)

P90X Core Synergystics (60 min)

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TODAY’S EATS:

WO: 1 scoop dextrose, 1 scoop whey protein
1: 1/3 c. oatmeal, 1/4 c. raisins, 3 egg whites
2: 3 oz. chicken breast stir-fried with 1 c. mixed vegetables, 4 oz. sweet potato wedges
3: 2 rice cakes, 1 T. all natural peanut butter, 1/2 scoop whey protein, 3/4 c. baby carrots and zucchini
4: 2 oz. trail mix, 3/4 c. baby carrots and zucchini
5: 3 oz. chicken breast, 3 c. lettuce/tomato/onion/pepper salad, 2 T. Kraft Free Zesty Italian dressing
6: 4/2 spinach omelette

Water: 16 cups (~2 cups green tea)
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D, 10 g. l-glutamine

CALORIES: ~2050 calories (40% carb/35% protein/25% fat)

TT Rest W1D1: The Return of Maya

During this week off from Turbulence Training, I am taking the opportunity to get back into Yourself Fitness and things like yoga and tai chi that I never seem to have the time or inclination to do when there are more hardcore workouts on my plate. I kicked things off yesterday with 60 minutes of YF upper body and was rewarded with a very decent workout. It helped that I used weights in the 10-20 lb range instead of the wee purple paperweights Maya normally hefts and elected to do the slow 2-count push-ups from my toes instead of my knees, mind you, but I was challenged just the same.

This morning I let Maya determine my program and did 30 minutes of YF Core. I have an appointment with a treadmill or P90X Plyo X tonight after work, neither of which appeals in the slightest, but I am shooting for a minimum of 50 minutes of exercise per day this week, so I’ll be there regardless of my lack of enthusiasm. If it isn’t raining, though, I might just take my HIIT run outside and just haul some butt around my neighborhood to save time.

:prop:

BTW, has anyone ever heard of or tried Flavor Sprays (http://www.flavorspraydiet.com)? I saw a plug for them in Oxygen magazine last night and am intrigued by the possibility of spray-on raspberry chocolate truffle on my rice cakes, LOL.

A Tampa news station had two of their reporters taste test the stuff here back in August. I am sad that Smoked Bacon flavor spray is not a winner, but Birthday Cake and Chocolate Fudge have some appeal…

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TODAY’S WORKOUT:

– Yourself Fitness Core (30 minutes)
– HIIT run (20 minutes)

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TODAY’S EATS:

1: 1/3 c. oatmeal, 1/4 c. raisins, 3 egg whites
2: 3 oz. chicken breast stir-fried with 1 c. veggies, 4 oz. baked sweet potato wedges with Creole seasoning
3: 2 rice cakes, 1 T. all natural peanut butter, 1/2 scoop whey protein, 3/4 c. baby carrots and zucchini
4: Peanut butter banana protein shake, 1 large orange, 3/4 c. baby carrots and zucchini
5: 4 oz. sauteed pollock, 3 c. lettuce/tomato/onion/pepper salad, 2 T. Kraft Free Zesty Italian dressing, 3 T. chopped walnuts
6: 4 egg white/2 whole egg omelette with 1 c. spinach

Water: 16 cups (~2 cups green tea)
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D, 10 g. l-glutamine

CALORIES: ~2000 calories (38% carb/35% protein/27% fat)

Turbulence Training W4D6: Stronger

I don’t have much to report today except that I raised my weights again in both of the exercises in my first superset. I may be quasi-fluffy at the moment, but it sure is a lot easier to lift weights when I get to eat 2000+ calories a day!

On a non-fitness note, I have to tell you that it is kind of disconcerting to watch Blade Trinity for workout inspiration in the morning, and then follow up with To Wong Foo, Thanks for Everything, Julie Newmar in the evening.

There’s a real disconnect between Wesley Snipes as Blade and Wesley Snipes as (painfully bad) drag queen Noxeema Jackson.

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Today’s Workout:
– TTFW Warmup Circuit (2x)

– Specific Warmup
A1) DB Flat Bench Press (2×8 @ 20 and 30 lbs)
A2) DB Step-up (2×8 @ 20 and 25 lbs)

– TT W4 Workout B
A1) DB Flat Bench Press (3×8 @ 40 lbs)
A2) DB Step-up (3×8 @ 30 lbs)
B1) Elevated Pushup (2×12)
B2) Stability Ball Leg Curl (2×12)
C1) Plank (2×4 reps)
C2) Bird Dog (2×6 reps)

– 4 sets of bodyweight cardio circuit (1 minute rest between sets)
• Squat Thrust x 30 seconds
• Jumping Jacks x 30 seconds
• Mountain Climbers x 30 seconds
• Jump Squats x 20 seconds