*Final Day*: $1 Turbulence Training 14-Day Trial Membership

Last chance to get in on the $1 Turbulence Training 2-week trial membership deal!

Through Monday, October 15, you can check out the Turbulence Training Members site with a 14-day basic level membership for just $1. The TT 4 week workout manuals available for you to download this month are:

TT 500 Bodyweight 4-Week Workout (A dumbbell/bodyweight fusion workout with bonus 500 rep fitness challenges to test your progress)
TT for Abs 4-Week Workout (A classic TT fat loss workout manual using free weights with additional abdominal circuits)
TT Original Bodyweight 4-Week Workout (The original, no-equipment needed TT bodyweight fat loss workout program; GREAT for holiday travel because you literally don’t need anything except your shoes and workout clothes)
TT Nutrition Guidelines by Dr. Chris Mohr (Nutrition guidelines/food planning manual that teaches you how to eat for optimum results. Very much like Precision Nutrition without the fluff and the $99 price tag.)

You also have access to the TTmembers.com forum and articles during this trial, so you can bug TT author Craig Ballantyne personally with your questions. This is a great way to get your hands on 12 weeks’ worth of kick ass Turbulence Training workouts and an accompanying nutrition plan for less than the cost of three postage stamps.

It also just so happens that there are 12 weeks left in 2007 for you to get your butt into shape if you’ve been putting it off all this time. You can lose between 12-24 pounds over the next 12 weeks if you take action now….or you can ring in the New Year in exactly the same shape as you are today, assuming you don’t GAIN another five pounds over the holidays.

What will you choose to do?

Remember, if you don’t want to keep the membership after your 14-day trial, make sure to cancel before the regular charge of $19.95/month kicks in!

TT Bodyweight 500TT NutritionTT for Abs

Sign up for the $1 two-week trial

Shapeshift and The New Rules of Lifting

For the past week, I’ve been reviewing the Shapeshift program from Grrlathlete.com that I picked up last year, and I am going to take a stab at following it starting next week in lieu of going back to the Body by O 4-day body part split. I’m at the point where bicep curls and certain other isolation exercises in the Body by O and Femgenix programs are getting high enough in weight to make my left wrist feel rather structurally unsound, so I am going to switch to a routine with more large, compound movements before I give myself tendonitis or golfer’s elbow again. I also want to strengthen my posterior chain muscles, improve functional athletic ability, and cut my workouts down from 90 minutes to 60 minutes during my work crunch without sacrificing intensity and effectiveness, so this program looks great.

I’m linking my Shapeshift workout log sheet in Excel format (made it this weekend) in case anyone is curious about what I’ll be doing.

Oh, and for cheap casual reading on the recumbent bike I checked out The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove from the library. I’m only up to chapter 3 so far, but it’s a surprisingly fun read considering the dry subject matter. The book purports to have 10 solid workout routines built from 6 basic moves for all of your physique goals, from fat loss to muscle mass gain. Don’t be surprised if my December 2007 / January 2008 workout plan comes out of this book or the upcoming New Rules of Lifting for Women by Schuler, Cosgrove, and awesome fitchick scientist Cassandra Forsythe. (Part of the reason I’m reading the original NROL now is so I can compare it to the women’s version when it comes out in December. I’m hoping for workouts of comparable difficulty and intensity with some nutrition info more geared towards women.)

I’m too cheap to shell out for Alwyn Cosgrove’s Afterburn program at this point when I have so many TT workouts and Shapeshift waiting for me, but I have a feeling that NROL’s fat loss routines are probably pretty close anyway given that they were designed by the same coach.

I’ve said it before, but it bears repeating: It doesn’t seem to matter what sort of lifting program I do as long as I stick with it for at least 2-4 weeks at a time, use heavy weights, keep up with medium to high intensity cardio at least 3 times a week, and eat clean. I don’t believe there is a magic lifting program or split. Weights just need to be DONE–heavy, regularly, and safely. If your aerobic activity and nutrition are tight, the results WILL come.

10/15/07 Log: Flip the mattress, fix your back?

Hanging in there at 138.8 this morning thanks to the end of TTOM! I may just make it to 138.0 for my 2 miler after all! 😀

I woke up without lower back pain for the first time in two weeks thanks to my insistence that DH and I flip the mattress over last night before putting on the clean sheets. Seriously…the side we were sleeping on was starting to sag, and it was giving me chronic lower back pain in the mornings.

This morning was FGX upper body/chest emphasis followed by 30 minutes of cardio. I had scheduled elliptical for today, but the machines near the (absolutely essential!) ceiling fans were so mobbed that I decided to run instead. I got in some great intervals on the treadmill alternating between 90 seconds of walking at 3.5 mph and 60 seconds of running at 8, 8.5, 8.8, 9.0, 9.3, and 9.5 mph. For tomorrow’s 30 minute run, I’ll be aiming for a steady 9 minute mile pace for at least 2 miles.

I did take progress pics yesterday, but DH needed major help with the website he is supposed to take care of for his martial arts school, and I wound up debugging the mess he had made of it for most of the evening. We only took a break to have a seafood dinner with my parents at their house–grilled jumbo shrimp, snow crab legs, seasoned seaweed, pan-fried dumplings, salmon sashimi, and a great brothy winter squash soup. Given the high protein and veggie content of the meal, I consider it on plan.

I’ll try to get the photos sized down and posted in a progress thread tonight.

I’m keeping the eats clean, clean, clean this week! I haven’t seen 137 since the wedding in July, and I am not going to let a few common, inanimate edibles get in my way. I have two solid weeks before water retention starts to mask my results (PMS/TTOM) again, and I am going to make the most of them. 🙂

October Mini-goals:
10/21 – 138 lbs
10/28 – 136.5 lbs (or 18-19% bf)

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WORKOUTS
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Saturday, 10/13/07
– 5k Race (33:23; Did an easy jog with Meghan for the first 2.25 miles, and only sprinted for the last 3/4 mile or so)

Sunday, 10/14/07
– Forza DVD (60 min)

Monday, 10/15/07
– FGX Upper Body/Chest (30 min)
– HIIT Run (5 min warm up + Intervals alternating 90 seconds of walking at 3.5 mph and 60 seconds of running at 8, 8.5, 8.8, 9.0, 9.3, and 9.5 mph + 5 min cool down)
– Walk (15 min)

10/12/07 Log: Work Work Work

Another day, another fraction of a pound closer to my low weigh in of last Saturday. 140.8 lbs this morning. It probably would have been lower, but I indulged in an extra bowl of cereal with light soy milk last night, so I was a bit carbed up this morning.

I got home slightly earlier than expected at 9 PM, so I fired up the Xbox and did 30 minutes of YF Cardio before hitting the sack. This morning, still pretty peppy from the cereal, I munched half an apple and tackled 30 minutes of FGX back/biceps/triceps and 30 minutes on the elliptical with my tired arms hanging limply at my sides. I didn’t bother with HIIT on the machine since I have the 5k tomorrow morning.

Work, by the way, is insane right now. I am working 10-10 today, and 10-8 Saturday and Sunday this weekend. 10-10 again during the work week until the end of the month as well. Whew…I’m going to be home so little that I will have to be very efficient with my workout and food prep time. I will be eating 5 out of 6 meals at the office until this Star Wars title is out the door.

Food is on plan through M3 today, and I should be good to go for the rest of the day. I’m going to add some starchy carbs at dinner and some fruit in M6 so I won’t be too carb depleted in the morning before the 5k. The plan is to get home tonight and be in bed by 11 PM–hydrated to the gills. I want to get in a full breakfast tomorrow morning and have at least an hour to digest it before the run.

Measurements are due on Sunday, so no 90% cheat meals for me this weekend!

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WORKOUT
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– FGX Back/Bicep/Tricep (30 min)
– Elliptical (30 min)
– Walk (15 min)

Free Fit for the Trail 4-Week Workout Program

Shape and Men’s Fitness have set up a free fitness and nutrition program to help you get into outdoor activity shape at FitfortheTrail.com. After you register, you enter some basic information about your age, weight, activity level, available equipment, exercise preferences, etc. and a full 4-week exercise program will be generated for you. There is also a food log feature and nutrition suggestions to help you reach your 4 week goals.

Your program will be tailored to your chosen sport (kayaking/rowing, hiking, snowboarding, rock climbing, mountain biking, or skiing) and will include both strength training and cardiovascular endurance sessions.

Check it out!

Crisco Motivation

Here’s a bit of visual motivation for you all:

Go to the kitchen. Scoop out 1/4 cup of Crisco shortening, the solid, greasy white stuff. That’s what you are burning off your thighs every day you follow your own program. It may take a while for all of those scoops to make a visible difference, but eventually they WILL.

One week on plan = One pound of shortening/fat lost = 1.75 cups of volume

Measure THAT out and consider if you still want that fat hanging around next week.

In a little over 9 weeks, you will have burned off enough fat to fill a 1 gallon jug, or one of those really big canisters of Crisco.

Nice, eh?

10/11/07 Log: Ouch! My back!

Still dropping this morning…down to 141.0 even. I’d really like to be in the 139-140 range legitimately by Saturday’s 5k, but I think it’s just a matter of getting in my workouts, eating clean, and chugging water to remove the last vestiges of TTOM water weight.

I had to nix my 30 minute run this morning because my lower back just wasn’t up for it. I went outside for the run, started walking to warm up, and was feeling so many iffy twinges in my lower right lumbar spine from just strolling along that I opted to go back inside and do Yoga X with Chris to try to loosen up. 🙁 I did get in 30 minutes of very tough ashtanga style power yoga, but it wasn’t much in the way of aerobic exercise. Over breakfast I brought up the possible need for a FIRMER mattress ASAP, because I never got lower back pain sleeping on my wonderfully firm full size mattress before Chris and I consolidated households and my futon and mattress were donated to my parents’ guest room.

I’m also seriously looking into trying Grrlathlete.com’s Shapeshift workout following the 2 miler on 10/21 instead of returning to the 4-day body part split I was using on Kim’s program, primarily because Shapeshift places a strong emphasis on training the posterior chain (back, glutes, hamstrings) and core stabilization, areas that I do need to improve upon now before I relapse into the chronic back pain I had in my early 20s.

I am working late again tonight (until 10 pm), so I will try to fit in some extra walking or other exercise as I can during the day. I know myself well enough to gauge the likelihood of an 11 pm after work exercise session at only 10%, LOL. I certainly won’t be running at that hour–the gym is closed, and I don’t do twilight trots around my neighborhood. The old biddies would call the cops and tell them that there was a suspicious person wandering the neighborhood around midnight. YF Cardio will be my substitution if anything.

Food was on plan yesterday though I did have a work-provided dinner–Chipotle’s barbacoa beef salad with Romaine lettuce, black beans, and hot salsa. The salsa and beef had so much flavor that I didn’t need the provided dressing. If you skip the unnecessary rice and tortilla, places like Chipotle and Moe’s aren’t that bad. It’s when you go whole hog and have what amounts to a quadruple or quintuple serving of dense, starchy, and processed carbs between the white rice, giant white flour tortilla, tortilla chips, and beans that the calories go out of control.

I’m good on M1-M2 so far and have already drunk 7 cups of water today. I have M3-M6 with me at work due to the late quitting time. It looks like I’ll be pulling a late Friday night as well, and I also have to come in for a half day at least on Saturday (I may end up going directly from the 5k to work, blech…). It’s crunch times like these when I make the best progress, oddly enough, because when I’m physically at work for almost all of my meals, all I have time to do when I am at home is workout, shower, have breakfast, prep food, and sleep.

I’m thinking that I will not get to karaoke night tomorrow because I want to be well-rested for my 5k on Saturday. 🙁

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WORKOUT
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– Yoga X (30 min)
– Walk (15 min)
– YF Cardio (30 min) – Planned

10/10/07 Log: Heavier than I look

Still hanging in the 141 range today, but I’m fine with it. Body fat percentage is still heading in the right direction and my Burda pants are even looser this week.

I took my Omron body fat analyzer to work again yesterday to let the boys check their “scores” (Hey, it’s a video game company…we are all about scores) against one another. They always have a great time busting each other out about weight and body fat %. (Guys LOVE to call each other fat for some reason. I’ve noticed this in the Army and in the male-dominated video game industry as well.)

Once again they were surprised at how much I actually weigh. One co-worker said that I was “heavy” for a girl, though I didn’t LOOK it of course, LOL.

Hah…gotta love those backhanded compliments.

One of the other co-workers felt that co-worker #1’s comment was harsh, but I said that as long as I can fit into clothes smaller than the ones that other women my height were wearing at 10-15 lbs less than MY scale weight and perform 50 real push-ups without stopping, I didn’t give a sh!t how much I weighed.

Weight is a measure of gravitational pull, not personal worth or physical conditioning. I wish more women would realize that and stop allowing a few numbers on a scale determine their mood for the day or even their sense of self-worth.

Food was on target yesterday, and today’s meals are clear through M3 so far. I did the FGX leg workout this morning followed by 30 minutes of HIIT intervals on the stationary bike. I haven’t used this leg routine in a while, so some of my weights were a bit low, particularly on the deads and leg press, but I’ll correct that next week.

I put my regular M2 in the pre-workout slot to give myself some energy and feel that this did help, so I will continue to do this for the rest of the challenge. I’m not too concerned about doing fasted cardio in the mornings for “optimum” fat loss at this point. I subscribe more to the total daily caloric deficit school of thought when it comes to nutrition. I’d rather be somewhat fed and able to give 100% in my AM workouts than fasted, weak, and only able to eke out a workout at 75% intensity but theoretically empty out a few more fat cells per minute.

Besides, with the 5k training happening on my cardio-only days, I still want to give priority to performance over fat loss. And of course I want to maximize my efforts on the lifting/HIIT days.

So yeah…no more fasted AM workouts for me.

I am LOVING that lean “fat burning mode” sensation I keep feeling every day now after my workout and breakfast. I still got it today even though my workout wasn’t performed in a fasted state.

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WORKOUT
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– FGX Legs (30 min)
– HIIT Bike Sprints (30 min)

Planned meals for today are:
M1: 1 small banana, 1/4 c. Total Cranberry Crunch cereal
M2: 30g raisins, 30g (dry measure) oats, 1/2 c. sauteed spinach, 3 egg whites
M3: 1/4 c. (dry measure) brown rice, 1 serving chicken and eggplant stir fry, 2/3 c. asparagus veggie mix
M4: 2 rice cakes, 1 T. ANPB (or pineapple smoothie)
M5: 1/2 serving chicken chili con carne, 2 oz. chicken breast, 4 c. spinach/lettuce salad, 2 T. light dressing, 1 small apple
M6: Pineapple soy protein smoothie (or 2 PB choco protein pops)