Coogans Race

Coogans Race

Saturday, January 11, 2014

Workouts for the week

Hola fitties,
    although I was lamenting about my physical progress earlier this week, I still was getting my workouts in. Below is a list of all the programs and exercises I performed during the week.

Body Beast Tris and chest
Nike Trainer Club 15 minute Ab blast

3.4 mile speed circuit on treadmill

30 crunches
30 cross crunches
20 kickdowns
20 bicycles
30 flutter kicks
20 heel touches
60 second plank
20 superman
3x20 swimmers

Bootay n legs
2x20 donkey kicks
2x15 fire hydrants
4x12 squat press (incresing weight, started @ 180lbs ended @ 270)
4x 10 single leg squat press ( stayed @ 90 lbs)
4x12 deadlifts (stayed @ 135lbs)
4x12 squat machine (stayed @ 270 lbs)
3x10 reverse lunges (135 lbs)

Insanity Asylum Plyometrics
Body Beast Shoulders
Body Beast Abs

Nike Training club Ab workout
3.7 mile tempo run on treadmill
P90x back and legs

3.1 mile conversation pace treadmill run
30 minutes of full court basketball (we lost :()

4 mile outdoor run
Body Beast Abs
Body Beast Back and biceps

Well that's all folks. I will update you with my menu for next week and get the ball rolling on eating clean. Until next time fitties.

Friday, January 10, 2014

A Setback is a Setup for a Come Up

     Well, I am not proud to say this but I gained 6 lbs. I knew I gained weight over the holidays, especially after I decided to take a before pic at the gym, but I kept avoiding the scale because I just did not want to see the truth. I feel absolutely hypocritical right now because I’m working on becoming a personal trainer yet, I am gaining weight. Like seriously, how am I supposed to aid someone on their weight loss journey when I’m over here packing on the pounds as well. Just had to let this off my chest because well, I’m human and quite emotional. Now, gameplan.  
1st determine the problem.
The reason I have gained weight is because I have not been eating well plus I have been slacking a bit during my at home workouts. I know I am supposed to eat better but I have not. I use exercise as validation to eat more sweets when I know I should not. Now the stuff I make for meals such as breakfast and lunch may sound good because they are mainly veggies with a little piece of meat. However, I am still hungry after eating these meals and find myself running to the fridge for more meat or waking up out of my sleep to binge on something unhealthy like ice cream.  I have noticed during my meals I do not eat enough and the food is not satiable. 
2nd Propose a plan of action
So where do I go from here? Well, from speaking with my sister (who say’s I’m too hard on myself) I need to develop a meal plan and actually stick to it. Meaning, I need to research healthy, satiable meals that I can prepare either weekly or daily. Then from this I need to come up with a menu for the week, shop and actually prepare these foods. On instagram and facebook I have noticed a lot of fit people do weekly meal prep or cook all their dinners and lunches at the beginning of the week. This actually is a good idea. However, to stop myself from over eating I am going to have to section out each meal for myself.
3rd Just Do It
                Stop speaking about it and be about it. My fiancĂ© has told me many times when I complain about not being where I want to be physically that I know what I need to do, I just don’t do it.  Which is absolutely correct. So instead of whining about where I am presently I am going to have to perform what is needed to get me to the level where I would like to be. I also have to remember that there are slip-ups and stops along the way and that I cannot beat myself up about that. Instead I need to learn from my mistakes and just move on.

       So since I put together this life lesson for everyone to read, I am also going to put my plan of action and document it. I will do some research tomorrow and come up with a meal plan for the week of 1/12/14-1/18-14. The plan will be posted on this site and I will shop for everything Saturday and meal prep either later that day or Sunday. 

P.S. I decided to smile in these pics because I know I will not stay where I am at now. I have the tools, determination and support. I can lose the weight and get in phenomenal shape, it all depends on what I do.