Week 5 Workout

November 28, 2012November 28, 2012 MPiccolo2 Comments

Back from the gym from my first attempt at Fighter Diet’s Week 5 workout. I’ve decided to share this workout because, hey, freedom of speech and everything. And if I get sued by Pauline for sharing, well, let’s face it only about a ~~dozen~~ 3 people read this so I’m not too concerned about it.

Deadlift Pyramid

Set 1: 20 reps: 15lb DB’s (30lbs total, duh)

Set 2: 20 reps: 40lb Barbell

Set 3: 15 reps: 50lb Barbell

Set 4: 15 reps: 60lb Barbell

Set 5: 15 reps: 60lb Barbell

Set 6: 15 reps: 50lb Barbell

Set 7: 20 reps: 40lb Barbell

Set 8: 20 reps: 15lb DB’s (30lbs total)

No rest in between any sets except between sets 4 and 5 because I thought I might not be able to continue if I didn’t.

4 x 20 Squats resting for 15 seconds between sets: 25lb Kettlebell

4 x max rep Push ups resting for 10 seconds in between sets: 25 reps, 20, 15, 10 (dropped to knees for last few reps of last two sets)

3 x 15 bent over DB Row – 22.5lb DB’s (45lbs)

3 x 20 Standing Barbell Presses – Opted for the 30lb Barbell; didn’t quite pan out. Should have went to the 20. Did 20 reps, then 15, then 10.

Superset 3 x 15 bent over Dumbbell Raises with 3×20 hanging leg raises: Did 7.5lb DB’s no problems. But opted for the Romanian Chair hanging leg raises. Still not gutsy enough to try just hanging from a bar yet. I’m such a ~~wimp~~ warrior.

Superset 3×20 crunches with 5×20 Squats resting only 10 seconds between sets. Yikes. Finished it though! Used 17.5lb DB’s (34lbs).

Did some abs afterwards for about 10 minutes before calling it a night. Thoroughly wiped.

YEEEAHHH!!!

Weight as of this morning: 133.2lbs. I’m trying not to obsess over my weight too much because as a female we all know how it can fluctuate depending on a certain time of the month, or if we’re retaining water or storing too many carbs. In fact, I just came across a blog that explains this exact ~~phenomenon~~ pain the ass. http://www.liftingrevolution.com/the-weightroversy-why-your-weight-fluctuates-so-much/

But it does feel good to see that number go down after all this hard work. I’m also back on the veggie track after today. I kind of got derailed from my veggie intake after doing so well for almost a year! Honestly, budget had a lot to do with it. But payday is on Friday and most of my $$ lately has been going into food; a well worthwhile investment. 🙂

Time for sleep!!

-Michelle

KettleBell Hell

November 18, 2012November 18, 2012 MPiccoloLeave a comment

A short one tonight:

I had my second workout with Gerred’s R.E.A.L. Training program on Friday morning… OY!

Gerred had us working with the kettlebell’s for the most part which was ~~awful~~ Awesome!

Actually it was pretty great, calorie burn-wise. We mixed up some KB exercises including Swings, Snatches, Goblet Squats and Rows. We also did some aerobic intervals on the treadmill and the airdyne bike. I actually volunteered to go on it this time.

In the end I burned over 500 calories and did a personal best 50lbs KB swing.

What we I need to work on: KB Snatches. I of course thought “Oh I’m good, I can TOTALLY do these!” Mmmmmnotsomuch.

All I have to say is thank goodness no one at ASAP Fitness whipped out their phone to record my sad attempts at snatches.

Here’s a bunch of dudes who know how to do snatches apparently:

http://www.youtube.com/watch?v=fpTGKeS4R7U

I couldn’t quite get it up properly and felt like I did differently almost every rep. Definitely something I need to work on. And of course, since YouTube has everything, the fellas at ASAP found me a video to help.

http://www.youtube.com/watch?v=bkeWDzUMVZI

So another goal….Master Snatches.

Okay that’s just funny. I mean come on, that sounds like a band name. Or something much much more vulgar. Let me stop here to keep it professional.

Even though this all took place Friday morning I’m still feeling the effects two days later. And I don’t care what anyone says, it’s a great feeling.

Happy Sunday and let the Thanksgiving week commence! Bring it on, I am ready for it!

-Michelle

Random show on the tube (not in an iTunes mood): Pawn Stars on The History Channel (I actually love this show as staged as it probably is)

Random tweet of the weekend: Just realized my Simpsons Tapped Out game was restored. I know…I know, close call there. This is as geeky-gamer as I get folks. #nerd

I leave you with pics of the actual ~~torture devices~~ toys from ASAP Fitness and R.E.A.L. Training:

Rower and Airdyne — The good old Airdyne. I think I tamed that beast on Friday.

You’ve lost that post workout feeling…

November 12, 2012November 12, 2012 MPiccolo3 Comments

I actually haven’t lost it, just trying to get creative with the title. Smile

If anything, I had the best post-workout feeling in a long time last night. I can say with 100% confidence that I absolutely killed my workout. I never share or take pics after or before of myself at the gym but I felt the need to do it last night. So here it is! Sweaty mess and all…

I am currently in week 3 of the Fighter Diet Extreme program from Pauline Nordin.

For copyright (and probably legal) reasons I won’t be sharing what my workout entailed but what I can say is that the difference from the exercises in weeks 1 and 2 compared to week 3 are substantial. I literally felt like my heart was going to beat out of my chest. And I’m trainer so you’d think I would know that it was going to ~~hurt~~ burn…I hate to be THAT chick but seriously, I felt the burn. And oh my it was awesome.

A number of factors made this workout probably one of my best in a long time:

1. I was the only female in the gym ~~the entire time~~ most of the time (Where the ladies at!? Not that I’m complaining…but seriously girls you gotta get in the gym).

2. It was challenging, especially for my shoulders which is what I want and need! I LOVE working shoulders so I feel like I got my wish.

3. I felt like cheating myself a couple of times by stopping at 15 reps when certain exercises called for 20. But I pushed through repeating the mantra “Cheating only hurts yourself.” Because really, what good does it do anyone if you cut corners. Consistency is key!

4. I was working out harder than the one female that DID show up to do the elliptical and about 2 sets of side bends on the back extension machine…before she went back to the elliptical and didn’t proceed to work up a sweat at all. She may have been trying to scope out the guys, I don’t know. I just know I had a better workout than her so it actually motivated me even more. Thank you random girl!

5. My PRE workout ~~meal~~ snack was a slice of pizza and steamed broccoli and raspberry iced tea while catching up with one of my best friends. How is this a GOOD thing? I have no idea. All I know is I felt amazing when I probably should have felt like garbage. I will NOT be making a habit of this since no one gets their body of their dreams eating slices of pizza. My late lunch/early dinner was my baked chicken with long grain rice and broccoli so I WOULDNT fill up and be tempted to eat an entire pizza while out with my friend. So…my plan worked…kinda.

6. Lastly, I’ve been extremely stressed out thinking about my tenants from hell (too long of a story to ever blog about) that I will be sending an eviction notice at the end of the month so working out lately has been my best de-stresser yet.

Some final random thoughts:

I’m down 3lbs in less than a week. So currently my weight is 134.4lbs. This is good and bad because I bet my friend Craig (hi Craig, you better be reading this!) that it’s possible to lose weight during the holidays. So he bet me $20 I would not lose 5lbs from Thanksgiving Day until January 3rd. The pressure is on! $20 might not seem like much…and it isn’t. But I love a challenge. 🙂 And I want that $20!

The shirt you see me sporting in my pic is from the gorgeous Felecia Romero. You can find her on FB https://www.facebook.com/FeliciaRomeroOnline , on Twitter @FeliciaRomero and her website http://www.azprophysiques.com/. I love this comfy shirt and the mantra is perfect: Just Breathe. Email her at felrome480@aol.com for price and size and colors and tell her I sent you. No, that won’t get you a discount but I’d like her to know that I’m promoting her stuff because I believe in karma. If I put good stuff out there in the universe, then maybe someday the favor will be returned to me.

Wednesdays post will entail my experience at ASAP Fitness http://www.asapfitness.net/welcome.html with my friend Gerred who’s going to put a bunch of us through a nice killer (and free) workout. YAY for free things!

-Michelle

Random iTunes song: Currently at work (oops, don’t tell my boss) so no song currently playing. Instead I’m listening to my fave sports talk radio station 92.3 The Fan.

Random Tweet of the Day: If Lori shows up alive because Carol MAGICALLY sewed her back up, I will boycott this show. That’s nuts. #WalkingDead

The Holiday Pledge

November 7, 2012 MPiccolo6 Comments

I’m sorta stealing this idea from Vanessa Romero of http://healthylivinghowto.com/ who got the idea from Sandi Porter of https://www.facebook.com/startwiththeinside

These two women started the Halloween No Candy Pledge:

I thought it was an excellent idea and signed up right away.

The result? I passed with flying colors! Not one piece of Halloween Candy for the entire month of October

But I will admit that since Cleveland moved Halloween to Sunday November 4th due to Hurricane Sandy, I DID indulge in a mini kit-kat and one mini junior mint box. I’m talking small…like 6 mints.So technically I cheated?? But not really. Not my fault Halloween accidentally got extended! 🙂

Just goes to show that if you broadcast it all over the internet and you’re in a group of other folks who take the same promise, it actually works! Yes you could lie and just say, ” I just won’t tell anyone I had this piece of candy, they’ll never know.” And that might work for you, but it doesn’t really do any good in the end.

This got me thinking about the upcoming holiday season. I guess for a lot of us (especially those of who work in a mall) the holiday season is already here. Decorations are up, holiday sales are taking place, just a matter of time before your favorite top 40 radio station starts playing Christmas carols non-stop.

And with the holidays come all the complaints and back-pedaling on goals and excuses:

“It’s just not possible to lose weight during the holidays!”

“I won’t even bother trying to diet this month. It’s too hard.”

“All the parties and the sweets and desserts that come with Christmas and Thanksgiving, I just won’t have time to workout.”

This is why the gyms are packed on January 1st. This is why the fitness industry is so popular and why people purchase all kinds of gadgets and machines because THIS YEAR I will not fail. Right?

And every year I always end up saying the same thing to my clients and FB friends and anyone looking to “Get in shape.” Just work on maintaining your weight because it’s just unrealistic to lose any weight.

I give in! I give in to the hype that oh us silly Americans, we can’t do anything right. Might as well throw in the towel because no one has self control anymore these days. Forget trying to get clients from now until December 31st. They aren’t here! They’re not at the gym! They’re at home stuffing their faces!

I think we all need to give ourselves a little more credit. Why is it so hard to aim to lose a couple lb’s in November and December? Why do we automatically assume it’s impossible?

So my holiday pledge is to get everyone on board and say FORGET that old mantra and dig in, and make these next two months the healthiest you can possible make them.

MY Holiday Pledge might not have a fancy background (Maybe I’ll enlist my photoshop friends to help me out here) but here’s what I’m thinking:

1. I understand that baked goods and processed foods will be in abundance during this time of year; I understand that I do not have to be a taste tester, nor do I have to eat everything that is offered to me.

2. I understand that many foods are good for me, especially home-made dishes. I also understand that my plate should reflect how I already eat: Healthy and balanced with veggies, protein and a healthy fat accounted for.

3. I will not keep any holiday candy around the house for others or myself; If I do make a dessert dish I will not keep leftovers out in plain sight as to avoid temptation and start the cycle of excuses.

4. I will not be anti-social; I will go to the holiday gatherings that I am able to attend. I will bring a healthy dish to serve and I will not make unnecessary comments or remarks to others who are NOT taking my pledge.

5. I will continue my workout regimen and will never say “I just don’t have time” when I know I have at least 20 minutes for a walk on the treadmill or go to my basement and jump rope. I will always find a way to get my exercise in.

So that’s it! If anyone has anything to add feel free to drop a comment. Or make your own for yourself and share with us!

-Michelle

Random tune on the (gasp) Radio: Some Maroon 5 song…not the payphone one but the other one.

Random tweet of the day from Election Night (That got 21 retweets and favorited 12 times, but who’s counting?): “Did anyone tell Clint Eastwood that the chair won?”

(P.S.) This is only really funny if you watched the RNC this year. Yes I’m very proud of my clever tweet. If only HappyPlace.com or BuzzFeed would have picked it up…I’d be Twitter Famous! 🙂

Motivate, Inspire, Workout, Eat…Lather, Rinse, Repeat

October 23, 2012October 23, 2012 MPiccolo2 Comments

Catchy title eh? Took me a whole 10 seconds to think of it.

So you have to love that I’ve had this blog for a whole 2 weeks and I’m already overwhelmed with how much information is out there regarding working out and fitness and competitions and diet, etc. It’s as if I’m discovering a whole new internet out here….

But I have quickly realized that with information and good intentions, comes misinformation and misguided information too, usually in the form of “studies.” You really need to check the sources of the studies that are published before you hit “ReTweet” and “Share.” “Pin” and “Post.” People will just read the headline such as “Vitamins are a waste of money!” and “Coffee cures cancer!” click share and the lies spread all over the internet in a matter of minutes.

So who can you trust to give you truthful information with regards to health and fitness? Anyone who doesn’t have an agenda. Not as difficult to find! Iasked myself “Self, who do you like? Who’s (or is that Whose?) philosophies do you follow and trust?” So, with a little “search” skills, I found a good base of people that I always look to for good information:

I tend to follow Registered Dietitians like Andy Bellatti http://www.andybellatti.com/ and Mr. Whistle Blower himself Bruce Bradley http://www.brucebradley.com/ on Twitter. I also follow editors of magazines like Women’s and Men’s Health and Muscle Fitness as well as some great authors of books I’ve read like

Those are just examples of people I TRUST to dole out truthful information.

So that’s information….but what about Motivation? The internet is not lacking in this department. Again, I asked myself “Who do you want to be like? What do you want your body to look like?” Well you know from my first post that I really admire Nicole Wilkins.

Just looking at that picture a few months ago I’d probably say something like “Oh my gosh I hate her, she’s perfect!” and proceed to whine about how my genetics will never allow me to look like that as I stuff my face full of Peanut butter covered rice cakes. (I know, I can’t even BINGE like a normal person).

But now…it’s odd. I look UP to this person and I admire her. I am motivated and inspired by her. No jealousy…(okay maybe a little) but more than jealousy is hope. Hope that I CAN look like that someday. Maybe not exactly like that but my HOPE is still realistic in that I want to be as close to that as I can.

Other women who totally motivate and inspire me on a daily basis not just with their physique but with their attitude and work ethic:

Felicia Romero — She tends to post pics of herself often but I find it to be sweet and not annoying.

Megan Donnelson — A great follow on Facebook. Seems to be a very down to earth type of person.

Dana Linn Bailey — Yeah she’s kind of a beast. She actually frightens me but I like that she has a great sense of humor about herself.

I feel like I should mention here to my family if you are reading, I’m not a lesbian.

Ha! Okay sorry just had to say that since it can be a little odd to see that I “follow” and “Like” pages on Facebook and Twitter of women who are scantily clad.

I just think it’s kinda awesome that I’m finally using the internet for a purpose other than “time-waster.” I’m actually using it to find people with the same interests and lo and behold the same goals! Gasp! Fascinating concept I know.

Improving The Fitness Industry / Dinner Dilemma Avoided (Yes that’s how you spell Dilemma)

October 18, 2012October 18, 2012 MPiccolo1 Comment

Improving The Fitness Industry – Born Fitness

Once in awhile I would like to share a great website/blog/person to follow for those who are interested. Tonight I share a blog from Adam Bornstein. Adam is what I would call THE leader in fitness as far as knowledge, research, advice, training, etc. He just revamped his new website and it’s fantastic! He even does online coaching if you’re in need. I haven’t used him myself personally but you can rest assured he’s one of the experts in the field.

The blog I refer to above is somewhat similar to the rant I made yesterday on Being Healthy is a Revolutionary Act (which, by the way, got Re-tweeted by Pilar Gerasimo herself as well as Experience Life Magazine, my first KUDOS).

Adam speaks about the Fitness Industry itself in this post and ways in which to make it a more positive experience. Here’s one of my favorite lines: “If it were up to me, we’d all spend less time trying to fix the fitness industry, and more time trying to fix ourselves as individuals.”

Love it.

Sidenote: I managed to avoid going through the drive-thru tonight as tempting as it was. I want to make it clear I don’t feel like I’m depriving myself of anything here…I’m PREVENTING myself from eating a terrible meal of a burger and fries. (Sweet potato fries…they are still fries no matter how much I want to convince myself that they are “not THAT bad.”)

It was tempting only because of the CHEAPNESS and QUICKNESS factor (Payday is tomorrow thank you Jesus!)

I quickly resorted to my iPhone. Why? Because on it I have a picture of my idol Nicole Wilkins as my screensaver. It’s a nice constant reminder my long-term goal. And this is one of the many times it has helped me avoid a sticky situation such as this. And it worked again this time…I thought “I don’t think she got that bod by eating garbage fast food.”

I drove right to the grocery store (conveniently located right NEXT to BK) and stocked up on veggies and chicken and dark chocolate. And yes I am happy about that. If I would have eaten something that really isn’t good for me, I’d confess it on here and move on. The world would not end. But I feel 10x better for eating something GOOD tonight and not thinking “Oh I’ll just burn it off tomorrow by working EXTRA hard.”

Screw that! I’m making it easy on myself. 🙂

G’night!