TT W11D3: Pineapple Goodness

I’m finally below my pre-cheat meal weight to 143.4 lbs this morning after three days of strict adherence to my nutrition plan. Some people might be able to get decent results with a slipshod diet, but I am not one of those lucky ones. When I am clean and consistent with my nutrition and make sure all of my planned workouts are done, I always see steady progress. It’s only when I drop the ball on one component or another that things grind to a halt.

I chose to do 35 minutes of plyometrics for my TT interval workout this morning since the sequences definitely qualified as interval style.

I have an appointment to donate blood during lunch, so no more strenuous exercise for me today. If I’m feeling all right by the end of the work day, I plan to stop by the gym on the way home and get in half an hour of recumbent bike time with the latest issue of Oxygen.

Oh, I logged into my long dormant eDiets Eating for Life plan last night and took a look at the recipes in my meal plan for some snack ideas. I found this yummy smoothie (that I am chugging right now) which some of you might want to try. I didn’t have any soy protein powder or pineapple juice on hand, so I subbed regular vanilla whey powder and skipped the juice. I also used a light soy milk that is only 50 calories/cup, so my smoothie was only around 130 calories. Oh, and I didn’t need the Splenda either. Dymatize Elite Gourmet Vanilla whey is uber sweet already.

Pineapple Smoothie*

1/2 scoop soy protein powder
1/4 cup pineapple juice, unsweetened
3/4 cup soy milk
1/3 cup pineapple chunks
2 packets of SPLENDA® sweetener
4 ice cubes

Place all ingredients, except ice cubes, in a blender and blend on medium speed for about 30 seconds. Add ice cubes and blend on high for about 30 more seconds until smoothie is completely blended. Pour into tall glass and serve. You may use artificial sweetener to suit your taste. Serve and enjoy.

Nutrition Facts
Amount Per Serving
Calories 200

Calories from Fat 30
Total Fat 4.0 g
Saturated fat 0.0 g
Cholesterol 0 mg
Sodium 180 mg
Total Carbohydrate 24 g
Dietary Fiber 3 g
Sugars 19 g
Protein 18 g
Vitamin A 15 %
Vitamin C 35 %

– Plyo X (35 minutes)
– Recumbent Bike Steady-State (30 min)

1) 3 egg whites, 1 oz. raisins, 1/2 c. oats
2) Pineapple soy protein smoothie
3) 4 oz. turkey breast tacos, 1 c. lettuce/tomatoes/cilantro, 2 T. salsa
4) 3/4 c. LF cottage cheese, 1 c. mixed strawberries and grapes
5) 3 oz. turkey patty, 4 egg whites, 1 c. mixed vegetable stir fry, 1/2 c. grapes
6) 1 scoop whey protein, 1/2 oz. walnuts

TT W11D2: Free Craig Ballantyne Teleseminar Tonight

The My Ultimate Body Makeover Teleseminar series continues tonight with an interview with Craig Ballantyne, the creator of the Turbulence Training workouts I am currently using.

I’ve been hanging out regularly at the Turbulence Training members site, as well, where CB regularly answers any questions clients have and provides input on both workout routines and diet tweaks. I treated myself to the platinum membership which includes access to the entire library of TT manuals and programs plus one year of (with frequently updated expert articles and interviews on nutrition and exercise, a new 4-week TT workout each month, and the TT discussion forums) last year after checking out the female-oriented Shapeshift and TT for Women manuals first. The idea of getting over 50 additional 4+ week workout plans to achieve both muscle gain and fat loss goals was highly appealing, as was the emphasis on compound lifts, HIIT cardio, and functional bodyweight moves.

And I have to tell you, there’s nothing like having the actual coach who wrote your current workout checking up on your daily workout logs and progress to keep you plugging away at your program like a good little acolyte. Imagine if Bill Phillips were reading each and every BFL blog on the Internet daily. I bet there would be a lot more completed challenges. 😉

Anyhow, here are the teleseminar details:

Live “Turbulence Training” Call with Craig Ballantyne
Tuesday, March 20, 2007 at 8:00 PM Eastern, 7:00 PM Central, 5:00 PM Pacific
Call In: 218-486-1300 Pin: 540676

My Powerblocks go up high enough to perform the current workout A at home, so I hung out in the patio with one of the cats and knocked out today’s workout there since I didn’t have a personal training session scheduled.

I increased weights in both of the exercises in superset A by 2.5 lbs per dumbbell. I will take the DB Split Squat up to 50 next week, but will stay at 37.5 for the low incline press for at least one more workout before moving up again.

I started to feel some DOMS in my upper back and beneath my shoulder blades yesterday and wondered how the Forza workout I had done in the morning could cause such a fast reaction. Then I realized that it wasn’t swinging a light wooden bokken around for an hour that had done it to me, but the 40 8-second-count eccentric pull-ups from the TT workout the day before, LOL.

Scale weight continues to slowly return to normal. Today I am down another fraction of a pound to 144.4 lbs. Diet was perfect yesterday and through meal 1 today, and I have everything I need for meals 2-5 with me. I may sub out some CC with walnuts, cocoa powder, and Splenda for meal 6’s protein shake if I am feeling hungry for more solid food.


– TT Week 9-12 Workout A
A1) DB Split Squat (3×8 @ 47.5 lbs)
A2) DB Low-Incline Press (3×8 @ 37.5 lbs)
B1) BB Row (3×8 @ 75 lbs)
B2) 1-leg Stability Ball Curl (3×8 per side)

– 1.5 mile walk @ 4 mph (23 min)
– TT Core A
– Yoga X (partial – 30 min)

0) PWO Shake (1 scoop dextrose, 1 scoop whey, 1 serving BCAAs)
1) 3 egg whites, 1 oz. raisins, 1/2 c. oats
2) 3/4 c. LF cottage cheese, 3/4 c. mixed grapes and strawberries
3) 4 oz. tilapia, 1 c. broccoli stir fry, 1/3 c. oats
4) 2 rice cakes, 1 T. peanut butter
5) 4 egg whites, 1 turkey patty, 1 c. mixed vegetable stir fry, 3/4 c. grapes
6) 1 scoop whey, 1 c. light soy milk

Supps: 1 multivitamin, 1 calcium 600 + D, 6 fish oil caps, 2 servings BCAAs, 1 serving l-glutamine

TT W11D1: Fun with Forza

Weight is down another debloat pound to 144.6 this morning, but I am still another day away from my pre-family buffet (Friday) and pre-wedding buffet (Saturday) weight of 143.8 lbs. Workouts were 100% last week, and food was around 92%. Supps/PWO compliance was 100% as well. I am loving my challenge compliance chart for checking off each of my meals, workouts, and supplements.

Today was my “choose your own non-TT activity” day. It was nice to wake up this morning and not have to drive to the gym for my workout. I decided to do the Forza DVD workout from again to really get the movements and routines down and to get in a combo shoulder/cardio workout. Forza also works the upper back quite a bit, which is good in my case since I’ve always felt that my back was rather boring and flat even when I am leaner. Too bad the local gyms down here don’t offer classes. I think I’d enjoy taking a group class where everyone was armed with a fake wooden samurai sword.

I also plan to do my semi-regular lunch break walk around the office complex at noon.

Except for my cheat meals on Friday and Saturday night (which were so filling that I bypassed meal 6 afterwards in both cases), I have been right on target with my food for the past week. I am really enjoying this challenge–even the diet. Breaking out of my nutrition rut with new recipes has really made things easier, as has Chris’s willingness to just eat the same way I do.

– Forza (60 min)
– 1.5 mile Walk (25 min)

1) 3 egg whites, 1 oz. raisins, 1/2 c. oats
2) 3/4 c. LF cottage cheese, 3/4 c. grapes
3) 4 oz. turkey breast taco with 2 shells, 1 c. broccoli, 2 T. salsa
4) 2 rice cakes, 1 T. ANPB
5) 4 egg whites, 1 turkey patty, 1 c. mixed veggies
6) 1 c. light soy milk, 1 scoop whey

Supps: 1 multivitamin, 1 calcium + 600 mg vitamin D, 6 fish oil caps, 3 scoops BCAAs during Forza

TTW10D7: 145 lbs at Last…

In my revised workout schedule, Sunday is my sole 100% TT day each week with weights, core, and intervals all done in one session. The other two TT workouts of the week are broken up into a day of TT weights and personal training (also weights) followed by a day of core/intervals to allow for more recovery between lifting sessions. I must admit that there is something very nice about knocking all three components out in one go.

For one thing, I really feel like I deserve my post-workout chocolate whey shake and chocolate chip rice cakes.

I decided to take my time this morning and get in three full meals before going to the gym. As a result, I finally got up to 145 lbs (a bit above my current bodyweight) for full BB squats today and increased my BB RD by another 10 lbs to 125 lbs. Very happy. Must shoot for 200 lbs without a spotter by the end of the year now, LOL.

I may try to jump to 30 lbs for the standing DB press next time I do this workout, though I have a feeling that 27.5 lbs would be more appropriate. Too bad my gym doesn’t have those 2.5 increments past 15 lbs.


– TT for Women Weeks 9-12 Workout B
A1) BB Squat (3×8 @ 115, 135, and 145 lbs)
A2) Eccentric Pull-ups (3×5)
B1) BB Romanian Deadlift (3×8 @ 115, 125, and 135 lbs)
B2) DB 1-Arm Standing Shoulder Press (3×8 @ 25 lbs)

– Core Training B

– Intervals – Stationary bike (levels 8/11)

1) 2 plain rice cakes, 1 oz. raisins, 3 egg whites
2) 1 small banana, 0.5 oz raisins
3) 4 oz. turkey breast tacos with lettuce, salsa, and tomatoes
—PWO 1 scoop whey with BCAAs and 2 choco chip rice cakes (just wanted something to chew on instead of pure dextrose)—
4) 4 oz. Ground turkey breast, 1 c. broccoli, 1 large pear
5) 4 white/2whole egg omelette with 2 c. spinach and 3 T. salsa
6) 1.5 scoops whey

Not Progress Photos, but…

Here are a few belated engagement pictures from the photo shoot by Lake Lily in Maitland with Chris last Sunday. The photos were taken by Lori Barbely in exchange for some PHP work I did for her photography studio’s web site.



Did 30 minutes of YF cardio/calisthenics instead of yoga to wake up because I was feeling pretty limber and recovered overall but puffy from the planned cheat meal and day off from exercise yesterday. Followed up with TT core, and did my TT intervals outside with a run around the neighborhood.

– YF Cardio (30 min)
– TT Core A (12 min)
– TT Interval Run (22 min -> 5 min jog warm up, 6 sets of 1 min sprint/1 min jog, 5 min walk jog cooldown)

Done with workouts for this week!

(Of course, next week starts tomorrow with TT weights/core/intervals again, haha…)

Now I’m off to my cousin’s wedding where I will pick the foods most closely matching my nutrition plan and hopefully burn a few extra leisure calories doing the Electric Slide and Chicken Dance. 😉

Wet Pet Food Recall Lists Published


I know this isn’t fitness or personal finance related, but I know some of you are dog and cat lovers, so I just wanted to remind you all that the Menu Foods list of recalled wet dog and cat foods sold in cans and foil pouches has been published. According to news reports, wet food produced in the Menu Foods plants between December 3, 2006 and March 6, 2007 may be responsible for kidney failure and vomiting in dogs and cats, including 10 reported deaths. Menu Foods manufactures wet foods for over 20 private label pet food companies in the U.S., including premium brands such as Iams, Eukanuba, Nutro, and Authority as well as many store brands.


Please check the lists below AND visit the web site of your wet pet food manufacturer even if your pet’s brand is not on the list. Proctor and Gamble’s two affected brands, Iams and Eukanuba, are not included in the lists but the company’s web site has a voluntary recall notice posted. I also checked out Purina’s site (parent company for the Friskies sliced chicken in gravy food that I feed my cats as a very limited treat), and discovered that yet another brand that wasn’t on the Menu Foods list–Mighty Dog–was also affected.

So do a bit of online research and make sure your furry kids are safe.

Menu Foods Press Release

Dog food recall list

Cat food recall list

TT W10D4: Strong

New TT workout today, finally. I was getting tired of the last 4 week block. I got to the gym at 7:30 for shoulders with Ashlee, then did my new TT workout right afterwards. My shoulders are still a bit blasted from Forza Tuesday night so I went lighter today than usual. The new TT workout was great, though I am still trying to get the right weights down for each exercise. I went too light on the BB rows and DB split squat initially.

While I was doing my DB split squat/low incline DB chest press superset, I had the joy of having one of the independent trainers working nearby tell me, “You are STRONG.”

Muahahahahaha…I know I am just okay by fitness blogger standards, but at my little neighborhood gym where most women aren’t sure if they can even lift a 20 lb dumbbell, I may as well be Supergirl.

While I was doing shoulders I overheard a trio of women two benches over in a small group session with another trainer.

One of them said, “I don’t know…I don’t think you can do 40 lbs.”

I looked over thinking, Hey! Rock on! Another chick does flat chest presses with 40 lb dumbbells like me! Must see what she looks like!

Alas, the trainer was handing the woman lying on the flat bench a 40 lb BARBELL.

Oh well.

So far today I’ve downed one PWO shake and 2 planned meals. Food has been clockwork perfect, water intake is good, and workouts are caught up. Between the laptop leverage, my impending wedding, inspiration from watching 300, and a general burning desire to have my body fat percentage back in the teens where I am happiest, this cut is going to kick butt! My weight has stabilized at 144 lbs and 20.6% bf, so I am using that as my starting point. 14 lbs and 5.6% bf% to go!

I plan to go back to basics these 6 weeks for the current Pink Dumbbells fat loss challenge. No substitutions, no overthinking, no going anywhere without planned meal(s), no missed workouts (unless I lose a limb, and then I will work my remaining body parts), and most of all, no excuses. I’m just going to do it and not dwell on deprivation, tiredness, or busy work hours, because no amount of supportive, feel-good coddling, convoluted rationalizations, and “Aww, it’s all right’s” if I mess up is going to get me to my goal.

If good wishes, backpatting, and online encouragement for what amounts to a repeated and systematic failure to stick to plan translated into real world fat loss, there would be a million uber-fit women online on all of the fitness and weight loss boards across the Internet. There is a point at which “emotional support” turns into something more like “enabling failure,” and if you find yourself in that ugly place where you constantly subconsciously self-sabotage your program because you thrive on the attention and virtual hugs that come with every admission of dietary wrongdoing or skipped exercise, it is time to snap out of it and find a different peer group that is full of successful Doers focused on their goals whose drive and knowledge will inspire you to stick to your guns, not your familiar and comfortable circle of peers who talk the talk but do not walk the walk, and, as a result, keep finding themselves back at square one month after month.

This is all about consistency in maintaining a reasonable caloric deficit and in performing your workouts with the correct volumes, variety, and intensity. And wanting the end results badly enough. And not giving a crap about what other people are eating (that you can’t) or doing/not doing (while you are sweating out buckets at the gym…again).

I am going rock my wedding gown like a female Spartan (Mmm….300!), and the rest of the excuse-making, sofa-sitting, pizza-eating, soda-chugging world can go take a hike. Or buzz away on their mobility scooters, promising that they will get started on a healthier life tomorrow or next week.


I am stronger than that.


Shoulder workout with trainer
A1) DB Shoulder Press (3×12 @ 15 lbs)
A2) DB Low/High/Full Lateral Raise (3×6 each type @ 7.5 lbs)
B1) DB Bentover Rear Delt Raise (3×12 @ 7.5 lbs)
B2) DB Low/High/Full Lateral Raise (3×6 each type @ 7.5 lbs)

TT Week 9-12 Workout A
A1) DB Split Squat (3×8 @ 45 lbs)
A2) DB Low-Incline Press (3×8 @ 35 lbs)
B1) BB Row (3×8 @ 65, 75, 85/75 lbs)
B2) 1-leg Stability Ball Curl (3×8 per side)

0) PWO whey/dextrose/BCAA shake
1) 3 egg whites, 1 oz. raisins, 1/2 c. oats
2) 3/4 c. low fat cottage cheese, 3/4 c. grapes
3) General Tso’s chicken with veggies and 1/3 c. oats
4) 2 rice cakes, 1 T. pb, 2 T. salsa, 1/2 c. carrots
5) Spicy chicken breast tacos with 2 T. salsa and sauteed spinach and tomatoes
6) 1.5 scoops vanilla whey with 1 t. cocoa

TT W10D3: Stupid Stuff I Do

I had a lunch break walk planned today, although it turned out to be more of a walk interspersed with 4 sprints (30-90 seconds) a la Turbulence Training. Good thing we have a very casual dress code at work–I trekked into work in t-shirt, gym pants, and running shoes today.

I walked at 4 mph or so whenever I was passing by offices with windows and hauled butt with full speed sprints whenever there was a stretch of wall or just a few ducks in the ornamental pond out front to see.

Sometimes I feel way too silly to be 32 years old.

– TT 1.5 mile interval walk/sprint (~20 minutes at lunch)
– TT Core A workout (15 min)
– YF Yoga (30 min)

1) 3 egg whites, 1 oz. raisins, 1/2 c. oats
2) 3/4 c. low fat cottage cheese, 1/2 oz. raisins, 2/4 c. grapes (This is the only CC/fruit combo that doesn’t make me .)
3) General Tso’s chicken with veggies and 1/3 c. oats
4) 2 rice cakes, 1 T. pb, 2 T. salsa, 1/2 c. carrots
5) Turkey chili with 3 c. mixed greens salad and 1/2 c. grapes
6) 1.5 scoops whey/ 1 T. SF choco pudding mix shake