RCR W1D5: Modification Time

Okay, I know I’m shedding water weight with the end of TOM, and that I’ve been a very good girl with food and exercise for the past two weeks in particular, but this is getting ridiculous.

143.8 lbs this morning, and the Tanita says my lower body is 0.5% less fluffy before.

I was 146.4 on Monday at the start of the RCR program, and 148.5 on September 1 when we started the LMH challenge. And I actually didn’t go up in weight during TOM; I either stayed about the same or dropped slightly each day.

This definitely is not purely the result of switching to RCR. If you want the truth, I think the M&F program and clean eating (even with the Moon Cake Madness and Craisin Craving incidents) restored quite a bit of the strength and lean mass I’d lost over this sloppy summer and burned off much of the fat marbled throughout my muscles. But lifting so frequently and so heavily also kept my muscles swelled up with water as they recovered and readjusted to regular workouts, so I stayed the same for a while. Plus, it takes a while for my systems to switch gears from Fluffy Pants Fat Storage Mode to Lean, Mean Fat Burning Mode.

Now as I move to RCR, you could say that my system was already primed for maximum fat loss results:

* cardiovascular endurance is back up
* lean mass has been rebuilt
* intramuscular and visceral fat have been reduced
* homeostasis has been broken and fat-burning mode has been engaged after 5 weeks of clean(ish) eating
* dairy and wheat (known food allergies for me) have been eliminated
* commitment to regular exercise and clean nutrition has been firmly re-established

I didn’t even have what Skwigg has dubbed the traditional 4-week freak out.

After watching the video Val posted about modifying the baseline RCR program, I’ve decided to keep the leg workouts as-is since I don’t need more in that area and retain lower body lean mass by just imagining myself doing a squat (just kidding–but running intervals actually maintains my legs just fine). I am going to increase upper body weights conservatively to the 10-15 lb range for all exercises and keep them there for the rest of the 6 weeks, increasing reps or modifying tempo to make it more challenging instead of adding more weight.

I don’t want to change the heart of the RCR program; I truly want to see what it can do for my body type with as few tweaks as possible. I just want to increase the weight in the upper body exercises enough to make sure I actually feel some resistance and don’t start shedding too much lean mass from my shoulders and arms while at a caloric deficit. I am trying to wind up with a balanced X silhouette at the end of this contest, but typically when I lean out my genetics push me toward a narrow Hollywood star torso and arms sitting atop muscular, ripped legs that belong on a gymnast or speed skater. (See pic from 2nd BFL challenge in 2004)

Overall, I was pretty happy with my look at that stage and didn’t mind the legs, but I just wanted a little more fullness in my shoulders to balance them out. I mean, come on! I Arnold press 25 lb dumbbells! Why the heck can’t I get some shoulder caps?

😉

I only shaved 4 minutes off of Monday’s completion time, but again, I was taking longer breaks than I normally would to check on the amount of weight to be used for the weighted exercises and adjusting up as needed. It felt just challenging enough with the slightly increased weight and the switch to W shoulder presses and a taller step up. I think I can stick with this one with today’s modifications for the next two weeks as scheduled in the RCR book and get the results I’m looking for. I’ll save the advanced circuit and Super Hero workout for a later date unless things start to feel easy next week, in which case I’ll switch to the weeks 4-6 workouts for 3 weeks and finish off with 2 weeks of those bonus workouts.

With my concurrent 100 Push Ups program going on through week 3 of RCR, I don’t feel like I need to burn my upper body out completely on my RCR workouts–just turn up the intensity enough to hang onto what I have already built.

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TODAY’S EATS
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1. 60 g dried cranberries, raisins, and oatmeal; 3 egg whites
2. Tofu and veggie Korean stir-fry at Pei Wei with 1 c. brown rice
3. 10 almonds, 20 g raisins, 1/2 apple
4. 1 boiled egg, 1/2 apple, 1/2 c. cauliflower mash
5. 4 oz. walnut-crusted salmon, 1.5 c. sauteed broccoli
6. 1 scoop Dymatize Elite whey, 1/2 c. light soy milk

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* RCR A-1 (63 min; 478 calories burned)
* 100 Push Ups W4D2 (10 minutes; 25/29/25/25/62 max)
* YF Yoga / Meditation Garden (15 minutes)

RCR W1D4: Would you fire yourself?

144.2 lbs this morning, or around half a pound down from yesterday. Gotta love coming off TOM when you’ve been on target with meals and workouts–the weight just feels like it’s dropping off in chunks overnight. I kicked off the day with 30 minutes of Forza sword drills and have completed my lunch break stroll, but the HIIT run had to wait until after work — actually, it waited until after the 8:30 – 9:40 PM EST Red Carpet Ready Club live chat with Valerie Waters and a dinner of chicken and peas, too.

I did eventually haul my butt back out of the house and to the gym to run, though. I’m already down to 93 out of 100 points on the JSF September 100 Challenge and could not bear to report another -1 point for skipping a workout. By the way, in case anyone is interested, sign ups for the October 100 challenge are open now at John Stone Fitness. Check out the link for more information about what it entails.

And for those wondering about my current caloric intake, I have been averaging between 1450-1700 calories per day on both the Muscle & Fitness plan and Red Carpet Ready. My breakfast is relatively low in calories, but lunch, dinner, and my late evening snack make up for it. I also have one planned cheat item (that can be a single off-plan carb or protein) and one full cheat meal per week.

In line with the bonus mini-challenge this week at Pink Dumbbells where we were asked to assess our performance so far on our September 1-October 31 Lean, Mean Halloween challenge through the eyes of a trainer working with a client, I’m using a new mental trick I borrowed from one of Dave Ramsey’s catchphrases about personal finance to keep myself in line during this cut. Here it is, slightly modified:

“If you were in charge of the operations of a company called You, Inc., and it was your job to make sure You, Inc. followed its business plan (program) and didn’t outspend (eat) more than it earned (exercised), would you fire yourself?”

I think of this every day now when I consider going off plan–usually when I get home from work or the gym at night and feel myself wanting to go for some cereal instead of my planned dinner and snack. I am an excellent planner and manager in every aspect of my life sometimes except my diet, even when I KNOW I need a consistent DAILY deficit to reach my goals.

Looking at this in terms of a business I am running or job responsibility puts it into perspective for me. I cannot win if I keep going into caloric debt every day, and I cannot out-exercise too many days of overspending on shoddy food choices.

Or I think of it this way:

If I were an up-and-coming star hired to play a breakthrough role in a new movie that would require me to be in stellar shape because I would be wearing a bikini, a skintight patent leather outfit, and a slinky, backless evening gown during the course of the filming, would the director fire my workout-skipping, snack-sneaking booty because I wasn’t willing to follow a trainer’s proven nutrition guidelines and exercise plans for just six, short weeks of my 4680 week life?

How stupid would I be if I let that happen?

Now let’s address one of the topic of dietary self-sabotage, my main bugaboo with any plan. Here is something I have to keep telling myself:

Psst! Hey you! Yes, you with the guilty look on your face.

Do you really need to eat that right now?

The mint chocolate chip and Moose Tracks ice cream, the slushy drinks with umbrellas in them, the seasoned curly fries, the big bowls of ethnic noodles (Italian and Asian are my downfall) and the Dove dark chocolates will still be there when you look more like Catwoman than the Sta-Puft Marshmallow Man’s little sister. Say all you want about America’s economic woes, but I have not noticed any shortage of food of any kind out there on the shelves.

If you don’t eat it now, it doesn’t mean you never get to have it EVER. We need to let go of this asinine and completely unfounded subconscious dread that if we can’t have a treat now, it will disappear from our plane of reality forever, leaving us with nothing but plain chicken breasts and steamed broccoli for the rest of our lives.

Sounds ridiculous, right?

But that is how the silly, female brain thinks when it’s facing what it perceives as long period of deprivation on a diet. Recognize that there is a prehistoric part of your psyche that harbors this goofy notion, and you will be much better prepared to fight it.

And to succeed with whatever program you try.

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TODAY’S EATS
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1. 60 g dried cranberries, raisins, and oatmeal; 3 egg whites
2. 4 oz. roasted chicken breast, 1 c. green beans, 1/2 c. garlic cauliflower mash, 1/2 pear
3. 10 almonds, 20 g raisins, 1/2 pear
4. Cranberry walnut protein muffin (8 cranberries, 1 T. chopped walnuts, 1 scoop oatmeal, 1 scoop protein powder, 1/2 t. baking soda, 1/2 c. water)
5. 3 oz. skinless roast chicken leg, 3/4 c. peas
6. 1/2 c. light soy milk, 1 scoop protein, 1/2 oz. walnuts or almonds

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* Forza warmup drills (30 min; 250 calories burned)
* 3/4 mile walk (15 min)
* HIIT Run – BFL style (3.5, 6, 6.7, 7.5, and 9 mph; 30 min)

RCR W1D3: Workout B-1 Assessment

I dropped further down to 144.8 lbs this morning. I know my favorite camo hip huggers are riding lower because the hems are dragging on the ground, and my belt is on the second to last hole. Dear readers, methinks I am melting away from the belly button on outwards again. I might even achieve my goal of 5 lbs of fat loss for September at this rate. Shocking!

Note to self: 90% or greater workout and nutrition compliance plus reducing exposure to known food intolerances like dairy and wheat does actually work if you stick with it for more than 3 days in a row*.

*Indeed, sometimes it will take 3 WEEKS in a row before you see results. It sucks, but there you have it. Welcome to Mature Womanhood. I learned a while ago that you can either whine about this unfairness and dive into a vat of Ben & Jerry’s, or swallow the bitter pill of truth and just DO IT.

I got up at a decent hour today and got through Red Carpet Ready Workout B-1 in 63 minutes, including the movement prep warm up circuit. I did not do the recommended 5-10 minutes of general warm up (bad me, I know), but it didn’t seem to hurt my workout. I liked B-1 better than Monday’s workout despite the fact that it seemed to burn fewer calories (only 444 calories). The leg exercise sequences felt more challenging (I hate fire hydrants and split squats), and I switched to using a folding chair with an 18″ tall seat as my step this time around instead of the lower lock box I used on Monday.

I also, I confess, used 10 lb dumbbells for all of the weighted exercises even though some of them called for lighter loads. Two of them were supposed to be performed with 8 lb weights, but since my Powerblocks only adjust to 5, 7.5, and 10 lbs, I opted to go a little higher instead of 1/2 lb lighter. Anyway, I felt like I got a better workout that way and it didn’t compromise my ability to complete the other exercises in the circuits.

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TODAY’S EATS
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1. 60 g dried cranberries, raisins, and oatmeal; 3 egg whites
2. 1/6 chicken pot pie, 1 c. green beans, 1/2 apple
3. 10 almonds, 20 g raisins, 1/2 apple
4. 1 scoop chocolate protein powder, 1/2 c. baby carrots
5. 4 oz. lean sirloin steak, 1.5 c. Brussels sprouts
6. 1/2 c. light soy milk, 1 scoop protein, 1/2 c. garlic cauliflower mash

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* RCR B-1 (63 min including breaks to check the exercise descriptions to make sure I was doing everything right; 444 calories burned)
* 100 Push Ups W4D1 (15 min; 21/25/21/21/42)
* Incline Walk @ 3.5 mph/6% incline + Run @ 6 mph/0% incline (30 min total)

RCR W1D2: A New Low

Low weight, that is…at least for this month.

I weighed in today at 145.4, which is a pound less than yesterday’s starting weight and 3 pounds less than I weighed on September 1. Of course I’ve been doing an entirely different workout up until this week, but what this tells me is that the clean eating is paying off at last. As I said, my body has a very strong tendency toward homeostasis–call it weight inertia–so it usually takes 2-4 weeks for the scale weight to start sliding downwards when I begin a fat loss cycle after an extended maintenance or muscle gaining period. It’s actually not unusual for me to gain a pound or two in the first two weeks of a cut.

Fortunately, I wake up with that sort of gnawing, caved in feeling in my gut every day which is a clear signal that my body has flipped the switch and is in full fat-burning mode now. It’s about time! I mean, it’s great that I’m running just as fast now as I was four years ago when I was 10 pounds leaner and that I actually seem to have some back and shoulder muscles now, but it is past time for me to shed this jiggle and return to my 18% body fat comfort zone. 😉

This morning’s workout was a HIIT run at the gym using the most advanced interval pattern (#3) from RCR. I got in a good run using 3.5 mph as my resting speed and intervals between 5.5 – 9.2 mph for my sprints. I don’t usually do HIIT for more than 20 minutes, so the variety of speeds in the advanced interval workout was a good way to keep my mind occupied during the horror of cardio. I also squeezed in a brisk 3/4 mile walk during lunch. It actually wasn’t as hot as usual today, which tempted me to get my inlines out and hit the garage roof for a lunch hour skate, but there was enough of a drizzle starting up that I didn’t want to risk slipping and flying off a 4-storey parking garage to my ignominious death.

I still need to do a max rep push up set today for the 100 Push Ups program and some additional steady-state cardio. I’m leaning toward some Forza sword drills. It’s like cardio and a free shoulder and upper back workout all in one.

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TODAY’S EATS
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1. 60 g dried cranberries, raisins, and oatmeal; 3 egg whites
2. 1/6 chicken pot pie, 1 c. green beans, 1/2 microwaved apple
3. 10 almonds, 20 g raisins, 1/2 apple
4. 1 boiled egg, 1 pear
5. 4 oz. chicken breast, 1.5 c. Brussels sprouts
6. 1 scoop Dymatize Elite whey, 1/2 oz. walnuts

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* HIIT Run – RCR 3 (30 min; 3.5 mph resting speed; 4.5, 5.5, 6.2, 6.7, 7.2, 7.7, 8.2, 8.7, 9.2, and 7 mph running intervals; 283 calories burned)
* 100 Push Ups Max Test (5 minutes)
* 3/4 mile walk (15 min – optional)
* LISS Cardio (20-30 min – TBD after work)

RCR W1D1: Demonstrating Restraint

It was strange waking up and not going to the gym to lift this morning after all these weeks of strength training six days out of seven.

It was also strange setting up my makeshift Red Carpet Ready gym in the home office (DH and one of his buddies were having a guys’ night in to watch The Sarah Connor Chronicles and Heroes in the living room): one stability ball, a light resistance tube tied into a loop in lieu of a Valband, a heavy fireproof file box to take the place of a 12″ step, two copies of that crazy Obsession DVD that everyone in the nation was mailed last week for use as my Valslides, and just the inner handles and four 2.5 lb adder weights of my trusty Powerblock dumbbells instead of the full 50 lb per hand set.

And you all thought I was joking yesterday when I said I’d be doing this program ghetto style.

Muahahahahaha!

So let’s talk about the first workout from the Red Carpet Ready Program. I did not modify the workout in any way today because I wanted an accurate Polar log of the calories burned as well as a true impression of the workout’s difficulty level. I performed Workout A-1 today plus the movement prep warmup. The entire set of 4 circuits took me 67 minutes to complete, but this included a few quick pauses to review the ebook on my computer screen for exercise form and order. After a session or two more to familiarize myself with the exercise sequences, I expect that the workout will be completed in 50-60 minutes.

The Good:
– I burned 503 calories during the 67 minute workout and definitely broke a sweat. Das ist sehr gut!
– The lunge kicks and Valslide planks with alternating knees pulled in were pretty challenging.
– The single leg reaching lunges were all right, too.
– I didn’t get bored.

The So-So:
– Single leg step ups to balance didn’t do much for me. I have been doing 30 lb total weight step ups to full bench height as recently as last week, though, so an unweighted, lower step version can’t compare.
– DB press on stability ball with 10 lb dumbbells….Er. Yes. Um. I’m sorry, but I may have to substitute push ups for these from now on. I got NOTHING from this exercise at all between the low weight and limited range of motion caused by the width of the stability ball. (Last week’s bench press numbers for me were 12 reps x 95 lbs and 8 reps at 110 lbs. My front-lean-and-rest weight with my hands on a scale and my body in plank position is 100 lbs–and I currently do nearly 70 push ups on my max test. I cannot downgrade to just 20 lbs.)
– Shoulder press with 5 lb dumbbells — same problem as the DB press above. I didn’t feel any real muscle engagement from this after 5 weeks of doing Arnold presses with 20-25 lbs. I will try a minor increase to 7.5 lbs next workout and see if that works better for me.

Overall, it was a decent workout though not in my usual heavy lifting style nor in the old boot camp style of my Army days. I don’t think I will experience any DOMS from it, but who knows? I’ve been surprised many times before.

I’m looking forward to my HIIT session tomorrow at the gym. I just hope I can resist the temptation to sneak over to the squat rack and bench press station.

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TODAY’S EATS
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1. 60 g dried cranberries, raisins, and oatmeal; 3 egg whites
2. 1/6 chicken pot pie, 1 c. green beans, 1/2 microwaved apple
3. 10 almonds, 20 g raisins, 1/2 apple
4. 1 boiled egg, 1 pear
5. 4 oz. lean sirloin steak, 1.5 c. Brussels sprouts
6. 1/2 c. light soy milk, 1/2 c. Diet V8 Splash Berry Blend, 3/4 scoop citrus limeade gemma protein

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* 100 Push Ups W3D3 (15 min; 30/22/22/20/40 reps)
* 3/4 mile walk (15 min)
* RCR A-1 (67 min including breaks to check the exercise descriptions to make sure I was doing everything right; 503 calories burned)

On the over-muscled leg phenomenon among women

It’s one of the most common questions on any female fitness or fat loss forum:

“I bulk really easily in my legs. What kind of exercises should I do to reduce the size of my thighs? HELP!”

I’m going to be the devil’s advocate here and observe that in most cases, when a woman is complaining about thigh circumference, it isn’t because her legs are 99% muscle with just a paper thin layer of skin over them. Most of us who profess to have muscular legs also have an obvious medium to thick layer of squishy padding over them. I know I do unless I am very clean with my food and consistent with my cardio–I swear that there is a symbiotic relationship between strong legs and a convenient supply of nearby fat cells to provide nourishment.

When we are lean and our legs are defined, we don’t mind the muscle so much because random strangers will come up and tell us they look amazing, but when we have been naughty with our eats and sloppy with our workouts, we cry, “Wah! Bulky! Woe is me! Where did these heinous Quadzillas come from?! O Magic Thigh Fairy, save me from my monstrous legs!”

Unless you *are* at the stage where your thighs literally don’t jiggle when you land from a jump knee tuck, I think that diet needs to be of higher priority than the nitpicky details of what kind of cardio to perform or which leg exercises to avoid.

But consistently performed cardio certainly can’t hurt either.

Six Long Weeks of Pink Dumbbells, Oh My!

No workout today; I am reviewing the exercises from the Red Carpet Ready program so I’ll be ready for tomorrow. Up until Friday I was still wavering on whether I’d join the RCR 6-Week contest since my training preferences and physique goals are so different from Val’s program, but based on a purely objective analysis of the photos I took Friday morning, I really need to burn off the surface fat over my muscles at this point and see what I actually have already, not attempt to put on more while I’m still (for me) so annoyingly fluffypants. Let’s be honest–it’s not nearly as fun to watch yourself shoulder press 27.5 lb dumbbells when all of your muscles are obscured by a 1/2″ layer of fat. I believe that RCR’s circuit-style workouts might just do the trick, and I’m curious to see if the program really can lean out someone with my body type–not just firm up a naturally skinny ectomorph–in just six weeks. I don’t actually care if I get a longer, lighter look or not after 6 weeks; I am 100% focused on body fat reduction. From prior experience, I know that is the real key for me.

So me and my little blue (not really pink, sorry!) 5 lb paperweight dumbbells and adjustable Powerblocks will indeed be taking on this challenge. I will do my best not to sneak my weights upward too often, but I’m going to complete the Hundred Push Ups challenge no matter what. I have three more weeks to go on it, and I’m already up to 70 reps. I refuse to give up on it when I’m so close to hitting 100! And lest you all fear that the effective Muscle & Fitness Hers program will be forgotten, don’t worry–I am going to pick it up right where I left off in Month 2 right after the RCR challenge ends on November 3.

I don’t actually have the Valslide or Valband needed for some of the exercises in the RCR program, but I think I can make do with my lightest green resistance tube tied into a 24″ circumference loop and (How frugally ghetto is this?) some plastic grocery bags over my shoes in lieu of the Valslides until I have a chance to get the real deals. 😉

Food has been pretty decent today though not as clean as it tends to be on weekdays. I might actually be under my target because I’ve been so busy. My friend Colleen came over today at 10 to do a trial once a month shopping and cooking session–a sort of DIY Dream Dinners experiment with healthier recipes and ingredient choices. We each brought $25 to spend on ingredients, and after checking for the best deals on protein sources in the grocery flyers and browsing through the Don’t Panic, Dinner’s in the Freezer cookbook, we decided to go with three different chicken entrees based on the super duper $1.49/lb boneless, skinless chicken breast deal at Albertsons.

For $25 apiece, we each made:

(2) 9″ Chicken Pot Pies (8 total servings)
(4) 4-serving bags of Cranberry Chicken (16 total servings)
(4) 4-serving bags of Oriental Sesame Chicken Strips (16 total servings)

Altogether it was around $0.63 per serving, which I think is pretty darn good for lean protein portions fancier than the basic nuked chicken breast. We would still have to add a carb and a veggie to the cranberry and Oriental chicken, but that stuff is a lot faster and cheaper to prep.

Assuming 30 days per month and two servings needed per day per person (lunch and dinner), DH and I would need 120 servings each month, or three times the amount we made up today.

I figure that would be $75 for those entrees, and then we’d only have to buy veggies, fruits, oats, grains, eggs, and a few incidentals on our weekly grocery trips–maybe $20 per week.

Right now I’m just waiting for a whole chicken to finish roasting and my first chicken pot pie (ever!) to finish baking. My weekly batch of 21 steam boiled eggs is already chilling in the fridge. I am sticking to my resolve to cut out dairy and wheat as much as possible in my diet, too, so I’ll need to come up with some alternatives to two of the snacks I’ve been relying on for the past month: WW turkey and pepper jack pita and 1/2 c. cottage cheese with fruit or cocoa powder. I did place an order on Friday for 5 lbs of Dymatize Elite whey in Rich Chocolate (the BEST tasting protein I’ve ever found when mixed with just water, and trust me, I’ve tried a LOT of them due to my lactose intolerance and sensitivity to artificial ingredients and flavorings) from Bodybuilding.com, and according to FedEx, it should be waiting for me at the office tomorrow. If my imagination fails me, I can always go with the old Fruit + Whey combo on Monday.

Oh, and my Internet has been repaired at last! The cable guy gave us a new modem (which the last one should have done), and now things are zipping along quite speedily. No more lost posts due to random connection drops!

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TODAY’S EATS
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M1: 2 slices turkey bacon, 3 white/1 whole egg scramble, 2 buttermilk pancakes, 1/2 T. honey
M2: 1.5 c. shrimp and veggie rice noodle stir-fry
M3: Fiber One Bar
M4: 4 oz. lean sirloin, 1 T. ketchup, 3/4 c. shrimp and veggie rice noodles
M5: 12 almonds, 2 t. raisins, 1 c. light soy milk
M6: 2 boiled eggs, 1 egg white

M&F W5D6: Cardio and Karaoke

Sorry I didn’t post up earlier. DH and I woke up reaaaaally late. Like 11 am late, haha. I was actually up around 8, but I crawled back into bed when I discovered that our Internet still no workie.

I did a yoga DVD to stretch out my hip flexors, glutes, and hamstrings, then snagged DH when he got back from some errands and dragged him to the gym with me. I did a HIIT run and some incline walking while DH went through the 30 minute express circuit and finished up with some intervals of his own.

I think he will be sore tomorrow.

Food has been on plan, and I’m now ending the night at a karaoke club called Big Daddy’s in downtown Orlando with a posse of singing friends. (Yes, I’m thumb typing this post on my Treo. Never say that I don’t love my handful of blog readers!) I’ve got the following tunes on my list:

Just Like Jesse James – Cher
Separate Ways – Journey
Mambo Italiano – Rosemary Clooney

Dante, Ed, Eric and Dorothy from Gran Cru, and several of Dorothy’s friends all came out to light up the stage with me, so a grand time is being had by all. (Where is my dear husband, you ask? Sigh. He had a previous engagement with a D&D or Mechwarrior table. Yes, I somehow managed to find and marry a man who is dorkier than I am.)

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TODAY’S WORKOUT
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– Yoga Conditioning for Athletes (45 minutes)
– HIIT Run (3.5 – 9.5 mph; 20 minutes)
– Incline Walk/Run (5% incline, 3.3-5.5 mph; 30 minutes)