That's the word of the day! 

OUCH!!!

Intense workouts = intense soreness.  I knew it was coming.

I woke up this morning, moved a little, and wondered if dh got the liscence plate number of the truck that ran me over last night as EVERYTHING hurts!!!...OUCH!!!

I roll over to give him a hug....OUCH!!!   My back and chest still a little sore from Monday.

He decides he want to rub my hiney  (sorry if that's TMI) anyway....OUCH!!!  I did forward lunges yesterday!! 

I step on the floor....OUCH!!!  My feet hurt from the sprints.

I get out of bed....OUCH!!!    My thighs, oh my thighs hurt with every move.   

I get up, walk to the other room, and sit at the computer for a minute...OUCH!!!   Sitting takes all leg muslces that I tortured yesterday. 

I get dressed, and walk down the stairs to go on a bike ride....OUCH!!! Holy moly will I make it??  Who added more steps to the stairs last night?

I get on my bike............................ 

OUCH!!! OUCH!!!! OUCH!!! OUCH!!!!!   OUCH!!!  OUCH!!! OUCH!!!! 

I'll stop as you get the point right??  I'm sore!!!  

OUCH!!! 

Bike ride was a good ride though.  The soreness actually subsided a bit after I got going.  I knew it would, I just needed to push myself to get there.  Was able to get up and get it done early so the weather was great again!!  The wind had picked up a little, adding some unwanted resistance, but all-n-all it went well.  I rode 14 miles,  and added in interval training using cardio coach volume 7.  Highest sprint speed was only 16.3 mph today as the wind was against me.  I had to work really hard to get it that high *whew* 

Drank plenty of H20 yesterday, and eating was ok...

1. scrambled egg whites with salsa  and veggies.  Ate with oatmeal
2. Natural peanut butter on and apple and banana.  YUM!!!
3. Almonds and an apple
4. 1.5 grilled pork chops with boiled red potatoes and salad
5. 2 low fat fudge cycles. 

That's pretty much it for me on the wellness front. 

I have to go shopping today as I am going out of town next week.  I specifically need a cocktail or fancy fancy dress.  UG!  Yes, I say "UG" and "have to" because I'm not a big fan of clothes shopping anymore.  I've put it off for quite some time trying to avoid it.   I look at it as a huge waiste of time and money as I run all over town looking for the best bargain.  If not, my wallet will be saying OUCH!!!  I'd rather buy something for the house, some flowers, or save that money.   

I wish I liked shopping like Shelley and Chantal.  (you all wouldn't come shop for me would you?)    I used to REALLY like to shop when I was a small woman and things just fit.  I didn't have to wear control-top panty hose to keep my gut sucked in.  I didn't have to worry if the fit was going to make my butt look big.  I just went and bought things that were cute.  For the last several years.....

*sigh* it's just not fun. 

Oh well, it won't be fun showing up at events underdressed either huh? 

*sigh*  I guess I have to go shopping. 

I'm REALLY looking forward to my trip.  Truly, I can't wait.   I'm just not looking forward to shopping for it.

*sigh* enough whining about shopping.

I'm having a great day and the sooner I get to the stores, the sooner I'm done. 

So.....

I gotta get my sore hiney moving.  

OUCH!!   

Hope you have a great day!!! 

How are things going one might ask seeing that I haven't posted sinse SUNDAY!!!!!  (doh)

The answer is ....

AMAZING!!! 

That's how things are going! 

I'll have to write myself a little "excellence" speech every week.  Truly!  I have been reading that daily and it sticks in my brain while I am working out.   "I'm going to do more than others think is possible!!!"  When I have been hitting the gym and the trails it's with an intensity that I've not had in a long, long time    That makes me very happy. 

Monday was upper body. 

Tuesday was cardio

Today was lower body.

For those who have asked me on here and via e-mail for the weight training I do, click on the links above and you will see.  I've typed them out.  Also, if you need some basic lifting ideas with a bar and dumbells click here.  I think this is a great resource.  Please remember that I started and challenged ME.  I didn't compair myself to anyone but ME, and I don't to this day.  I'm looking for my personal best, not anyone elses.  I carrry my little notebook at the gym (looking like quite the rookie), and I write down all that I do.  My goal is to watch that, and increase as time goes on.  Again, compairing myself to NO ONE but ME!!!   

My weights are still lower than they were but I'm getting there.    I'm pushing myself to a point of serious fatigue though.  Today when I was doing forward lunges using the SMITH bar, my legs were shaking and I had to take a breather 1/2 way through to finish the set.   

Eating has been on plan and I am feeling pretty great about things. 

Now....

making this a consistent thing is the goal.  It feels AMAZING to have no regrets. 

The results will come. At this moment I am focusing on what I can control, and that is my EFFORT.  And my effort this week has been off the charts!!!! 

Hope you all are having a great week too, and your pushing yourself harder than you have before.  

WE CAN DO THIS!!!! 

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Here is a great little1.5 minute video clip showing / describing the difference between a couple pounds of fat, and a couple pounds of muscle.  For those who worry about "bulking" as a woman weight training.....please don't!!!! 

This talks of "how muscle shapes you smaller" 

Hope you like it. 

What I am about to share with you was given to me as a gift this week.  It's framed and sitting on my desk.  LOVE IT! 

"When EXCELLENCE is possible ~ good is never enough! 

EXCELLENCE!  Nothing less."

Excellence takes courage ~ Excellence is the result of caring more than others think is wise; risking more than others think is safe;  dreaming more than others think is practical; and expecting more than other think is possible.

Excellence is God's gift to all who refuse to settle for less and choose to work for more!  A gift to those who choose to work without excuses!  A gift to those who truly believe that "your dreams are God's way of giving you a glimpse of your future!" 

Getting real here, the effort I have been giving is less than steller.  Sure I've exercised, and I've eaten pretty well, but I've NOT trained, and I think I lifted ONCE this week??   (*knock, knock* hello Alicia, LIFTING is what re-shapes your body.  LIFTING is what tones you.  LIFTING is what builds muscle and revs up your metabolism.  You will just become a smaller version of what you are with all this cardio, you WILL NOT change the SHAPE of your body without lifting.....IT"S VITAL!!!! )   I almost feel like I've been on auto-pilot.  I think that's partly because BFL is very familiar to me , but I think it's also because I'm not focusing on the goal.  I'm not evaluating daily what it is I'm working for. To get the results seen in these pictures, 1/2 way won't cut it.   PERIOD!!!  

I don't want to look back on these 12 weeks with regret. 

I want to look back and KNOW that I gave it everything I had.  That I cared more than others think is wise.  That I risked more than others think is safe.  That I dreampt more than others think is practical.  That I expected more than others think is possible.  I want to be courageous.  I will refuse to settle for less, and CHOOSE to work for more!  I want to work without excuses!   

So.....

My goal for this week is to change my effort level. To take it up a notch.   I am expecting more from myself.  My goal for this week (and beyond) is to strive for EXCELLENCE!  To follow the plan.  I don't want to put in an effort that's "good enough," I want my effort to be more.  I want excellence, and I am responsible for that. 

I am striving for excellence, and I hope you do the same.   

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"It is true, when your passion and purpose are great enough, NOTHING will get in your way!" 

Not even yourself.  Remember from the other day...."sometimes the hardest person to stand up to is yourself."  That's true, BUT it's not impossible!

WE CAN DO IT!!!! 

With the weather being so cool in the mornings, I am realizing that biking is my very first choice of exercise.  I LOVE it!  Am finding it hard to get in the gym to lift.   I've ridden for the last 3 days straight, making that 5 rides for the week.     Today's ride was just beautiful!!! 

I may have to get a new bike.  Am hoping to find another one at a yard sale.  When my nephew was here, he and ds rode my bike and it often dropped when they didn't set the kickstand. That has broken the little gadget that changes the gears.  Thank heavens it's set in the middle.  Not too easy, not too hard.  Unfortunately, that doesn't make it just right.   When I get to sprinting, I really need to change the gears and I can't.  Boooo.....  Will have to be on the lookout for a new one. 

Ds went to his grandparents for a week, so dh and I have the house all to ourselves.  I think we're going to watch the movie FOOLS GOLD with Mathew McCon-a-hottie!!  Has anyone seen it?

Have a great weekend. 

the old me or the new me?

Found out this morning that question is pretty powerful.  I wanted nothing more to stay in bed.   Then I remembered the above question from what I read last night in my Success Journal. 

That question came from this LESSON-for-LIFE

"The most important person to stand up to is yourself."

"Sometimes you may feel as if you're having a tug of war between your old self and your new self.  It's not easy to make the type of changes in your life that you've decided to make.  In your moments of decision, when you feel like eating ice cream at night or lying in bed in the morning instead of getting up to work out, ask yourself, "Who do I want to be today:  the old me or the new me?"  Your body and life are being shaped by these moment-to-moment decisions.  It's those decisions that brought you to where you were at the beginning. If you continue to make decisions the old way, you're going to continue to produce the same results.  To create different results, you have to take a different approach.  It's not easy to stand up to yourself, but you can do it!!!!"

Yesterday morning:  I backed down.    "I'll do it later" I thought.  Well, later became REALLY late, and with about 25% of the intensity.

This morning:  It took me a minute, but we were out the door by 0610 and on the bikes.  We rode 15 miles before both of us headed to work.  20 minutes of it was HIIT (High intensity interval training) With my sprint speed at 17mph. The rest of the ride was certainly not leisure, but not HIIT either.  The weather was beautiful and it was a great ride. 

This was the 1st time this year we have gone that far on that particular route.  It was amazing how I felt once we got to the turn around point.  Last year I remember thinking "holy moly are we EVER going to get there?"  huffing and puffing all the way.  This year it was like "are we here already?  Really?  Whoa!" only out of breath because of the sprints I was doing. 

Hmmm...

I think that's an NSV! 

We can make changes for the better.  Moment-to-moment, day-to-day, we CAN make changes.  I hope we all remember when we have a defining moment, a decesion to be made about our health, to ask ourselves...."Who do I want to be today:  the old me or the new me?" Even if you are not the NEW YOU yet (which I am most certainly not) I hope we all choose to make the decisions that put us one step closer to becoming the best we were created to be. 

We can do this!!!    Alicia

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2 other quotes I heard this morning that I really like...

Excellence is not an act, but a habit.

You want better?  You want more?  You are in charge of that!!! 

  YAY!  Got up this morning and went for a High Intensity Bike ride with DH!  Used Cardio Coach volume 7!!  OUCH!  We were out the door by 0630. 

The weather is absolutely beautiful, (67 degrees with what feels like ZERO humidity)  and I just wanted to keep riding.  He had to get home for work, and  we have a rule that we NEVER, EVER, EVER go alone on the trails so I had to come back.  *drats* Truth be told, had I gotten myself up when he started trying at 0545 we wouldn't have had to cut things short.   Booo me!   That's ok though,  I came home and went out walking / running!  He has to run with his unit today, so he'll make up for it as well. 

It got me up and moving early.  Already this morning I have exercised, watered the flowers, cleaned out the fridge, taken out the trash, taken the dog for a walk, got lunch ready for today, and ate a healthy breakfast. 

So far, so good with day 9 of 84. 

Hope you all are doing great! 

Remember.... 

WE CAN DO THIS!!!! 

 Alicia

Didn't get to take that ride last night because we had storms.  They left behind some beautiful weather for today.  We didn't take a ride today either, but  spent some time outside in the flowers.  

I'm also very  sleepy today.  Here is the truth.  Sweets and sugar DO NOT make me hyper like they do some people.  I pretty much go into "carbohydrate coma."  It's weird.  I can drink something as simple as a soda and need a nap within 30 minutes.  Today being FREE DAY, I started with my usual eggs, but added toast. (ALWAYS toast of FREE DAY.... ALWAYS)  Dh took me to this place called Ritas Italian Ice after church.  I had a small stawberry Italian Ice mixed with ice cream.  When we got home we then had homemade spaghetti that I had put in the crockpot before church. 

After lunch, all I wanted to do was sleep.  And sleep I did!!!  SAID I was only going to sleep for 30 minutes.  Yea right! dh couldn't wake me up in 30 minutes.  I don't think he could have woke me if the house was on fire. (of course this is an exaggeration, but I was so sleepy. I got 9 hours sleep last night, so it wasn't from lack of sleep)  When I finally did wake up. (2 hours later) my brain was so foggy!!  UG! Honestly, I can't describe to you how it makes me feel.   I'm still moving like a slug and that was my only FREE stuff besides the toast I added to breakfast. 

Food DOES affect how you feel.  PHYSICALLY!  There is such a HUGE difference when I eat lean, clean, and green.  My mind is awake, I am alert, and my energy is endless.  When I eat crap food, it's hard for me to function properly. 

Soooo thankful this is not a daily thing for me anymore.  Soooo thankful. 

It's actually one of the points for taking a FREE DAY though.  You realize just how gross it feels to eat carbohydrate laden food. (the bad stuff.  We need natural carbs for our bodies to function properly) When you eat SO clean day after day, it's honestly like a SHOCK to your system when you take a free meal.  I can't WAIT to get back on track. I crave healthy after a FREE moment like that.   

Sometimes I wonder if we as a country are worrying ourselves, or worse yet medicating ourselves, for things that make us feel tired, groggy, unfocused, and fatigued when all we really need to do is change what we feed our bodies???  I know for me personally doing my own little studies on myself, that it makes a world of difference when I fuel my body with NUTRITIOUS food. 

Very interesting...

Tomorrow starts week 2 and I am excited!! 

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I found this cool YouTube video that is a 2 minute "lesson" from Sean Phillips.  (the author of STRENGTH FOR LIFE)

This one is titled "THE SHAPE OF YOUR LIFE"

Good stuff.  Hope you enjoy. 

...that makes me happy.

Yesterday was good.  I worked all day in the ER.  That was fun!    Something new and exciting.  Then I went out last night to my sister-n-laws house.  We had a nice time. 

Thinking about things this morning, I realized that I am very happy about what I DIDN'T eat yesterday. 

• I DIDN'T eat lots of stuff off off of the cafeteria buffet at lunch.  Had a salad.  
• I DIDN'T go to the vending machine when I was hungry after working all day.  (although this one hasn't been a problem for me for a LONG time, but it HAS been a problem in the past) 
• I DIDN'T stop at a fast food place for even a salad, or a roast turkey sandwhich running from here to there. 
• I was at my SIL house for a party and there was LOTS of food I could have blown it with, but I DIDN'T. 

Had many chances to think  "this one little bite won't hurt" " or say "oh well, I've done great all week, this won't hurt."  Or "oh well, "I'm at a party and it's ok if you have a little."  I ate healthy, I didn't feel one bit deprived, and I'm thankful that I made those choices.  Absolutely no guilt involved.  NONE! 

I like this feeling of doing what I know is right. 

This morning I went to....

I know I've said this before, but ZUMBA is just a ton of fun!  I enjoy the Saturday instructor.  She is great!

Tonight dh and I are going to ride to the city.  We usually start out riding just for fun, then when we get to a certain part of the trails we do a 20 minute HIIT session.  If we have time we ride further just for fun.  Can't wait!  Those are some of my favorite rides. 

After eating authorized today, week 1 will be finished, and it's been a success.     11 more to go! 

Tomorrow is FREE DAY.  Looking forward to that. 

Hope you all have a great weekend. 

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Oh yea...

Wanna hear somthing cool?  My ds is playing football right?  Well, the coach asks that each player do 15 hours of community service a month! 

I think that is awesome!  Ds is out on this Saturday morning clearing land for Habitat for Humanity to build a house! 

Right on coach!! 

Day 4 of 84

Hey all! 

My bike ride this morning was great!!!  I worked hard. 

FINALLY found a place to test body fat that uses something other than a hand-held.  Our gym only has the BOD POD and it's exclusively allowed for active duty. (which I completely understand)  Calling around to local facilities started to get frustrating there for a minute. 

I have to hand it to the "sales department" at the gyms, they are pretty slick. They thought they were going to be clever too.  Little do they know I played that gym game for YEARS!!!  I am pretty difficult to manipulate on that one anymore.  Do you know you can actually work them?  Shop around and find out what all the facitities offer in your area, then "negotiate" what you want them to do for YOU!!!  (to a point.  For instance:  those "initial fees" can many times be waved.  They can add months, or take months away, etc...)  They tend to treat you like they are doing YOU a favor, but in all actuality YOU are still the customer.  

Anyway... 

They wanted me schedule an appointment to "tour the facility" before talking about testing. 

*sheesh* 

I also asked if I could just go to some aerobic classes and pay by the class.  A little variety never hurt anyone. 

Guess what,  they wanted me to make an appointment to "tour the facility."   

UG!! 

Please don't treat me like I'm stupid!!!! 

You will not WOW me into a contract once I get there!! 

I don't care how many swimming pools you have. I don't care how pretty your locker room is, nor do I care what local celebrity works out there!!!   

I don't NEED a gym membership!!!!   (feeling the urge to stomp like a 2 year old child here) 

I need my body fat tested and I would like try a class here and there for some variety.   

I know what I want.

Do you, or do you not do it? 

Will you, or will you not do it?

These are simple questions. 

It's ok if the answer is NO...just tell me.  (please)

Again,  I don't NEED a gym!! I go to a beautiful gym for FREE!!! 

Now, if you can beat FREE, we'll talk. 

Yea...I didn't think so. 

*sheesh* 

OK....rant over. 

Anyway...

the local University uses the bod pod , and it's not all that expensive. ($25.00.)

soooo...

I made an appointment for Monday to get my body fat tested in it.  Supposed to be accurate like the underwater tests, but I'm not sure.   There are a couple rules...

• no eating before
• no drinking before
• no excercise before  (which I think those things are standard)
• no loose clothes, as the air inbetween will throw off the reading?!? 

Have never even seen this done other than on TV.  Have any of you seen it, or used it?  What is it like?  I am excited to learn something new. 

Eating today...

1. left overs from dinner last night.  Lean roast, sweet potatoes, apple
2. Fruit shake made with fruit, cottage cheese, and yougart
3. roasted chicken piece with a banana
4. Homemade chicken soup from the Eating-for-Life cookbook. 

YIKES!  I only ate 4 itmes.  I got so busy that I didn't even realize.  No wonder I feel funny.

Am headed to bed. 

Good night! 

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DISCLAIMER:  Please accept my apologies if you are on the "sales force" at a gym and write up the contracts.  Certainly NOT trying to hurt anyone with this.  Just expressing some serious frustrations. 

Day 3 of 84

Today was legs, and I like to do legs.  Again, I was amazed at what my MIND remembered what I could do, and what my BODY would allow.  BIG difference - HUGE difference!   Will have to work up again. 

*WHEW* today I was T-I-R-E-D!!!  Adjusting to the early morning routine again will take time.   Went to bed at midnight and got up at 4:45.  I didn't go to the gym right away, but wouldn't allow myself to go back to bed either.  Gotta get over this hump.  You can bet I am ready to hit the bed right now.  (which was the plan) 

Eating was fine until supper and I had me another "moment" and ate a biscut!!!!!!!!!!!!     Grr...

that is NOT authorized. 

Other than that I had...

1. Scrambled egg whites with veggies and oatmeal. 
2. Roasted chicken salad with veggies and banana
3. Almonds and more almonds
4. Tuna one 1/2 a veggie wrap with a little honey mustard
5. Lean roast, sweet potatoes, salad and that #$&% biscut!!!!  GRRR...

Oh yea...wanna a cool tip?  If you want to eat regular oatmeal, but would like a little flavor in it, get those CRYSTAL LIGHT flavor pouches that you put in bottled water and put 1/2 of one pouch in a serving of oatmeal.  YUMBO!!!

I know the artificial sweetner is "iffy", but it makes the oatmeal very tasty. 

Anyway...

Tomorrow dh and I are going riding as the sun comes up.  LOVE getting things done super early in the morning.

Ds started lifting for football today.  He had to be there at 0645!!!!    Hee Hee...it's good for him.  He has to go in the morning too.    What a great way to get him on that school schedule early in the summer. 

*yawn* speaking of that early morning schedule, I need to get to be and catch some zzzzzzzzzzzzzzzzzzzzzzzzzzzzz's

Hope you have a great night, and make the decision to make tomorrows workout your very best ever!!!  (I know I am)  That's if I can peddle of course.  I had a bike ride Tuesday and legs today!  My hiney is hurting  just sitting here.  *ouch* I might just wake up with a whole different attitude.  For now though, I'm planning on intensity. 

We can do it!!!