Thursday, October 30th

Today's workout was short, sweet, but definitely not easy.

Warm up: Z

10 min of swings w/ the 12kg Kettlebell. Didn't care what kind of swings, just wanted to swing. So I did a combo of 2hand, 1hand and transfers. I tried to put down the bell as little as possible. I got 500 swings total. Is that good? Don't know, I have never tried it before. We will see when I do it again in a couple of weeks.

Then I went for an interval run. I ran for 2 min at 60-70% effort then for 1 min I ran hard at 85-90% effort. I did this 5 times. Then I cooled off with a run/walk. It was so nice outside (70's) yesterday I couldn't not go outside!

I cam back and did some serious stretching. Feels good!

Monday, October 27th Workout

Today I wanted to do a swing workout that is one of my favorites. Here it is...

Warm up: OHSquats w/ PVC pipe, Dislocations w/ PVC pipe, Z

Swing workout:
All 2 hand swings

10 w/ 24kg
15 w/ 20kg
20 w/ 16kg
25 w/ 12kg

Did this 7 times for a total of 490 swings. Took me about 25 min. I rested around 30-45 sec in between each round.

I didn't have a plan on how long or how many rounds I was going to do due to the fact that I have not done this type of workout in a while. I am trying to shed some weight so back to the swings and conditioning workouts that have always gotten me there!

Well now it is time to go spend some money shopping with my mom!!

Tuesday, Oct 21 Workout

Trying something new...

Warm up: Shoulder dislocations, Overhead Squats w/ PVC pipe, Z Health

For Time:
5-10-15-20-15-10-5
Box Jumps (12in box)
Push Press w/ 12kg
Jumping Pull Ups
Sit ups

Total time: 21:10

Not bad, but can always do better!

New Kids On The Block

Yes you read that right. Last night my sister-in-law and I went to the American Airlines Center in Dallas,TX to see NKOTB!!!!!

I am sure you are just laughing right now, but we had the BEST time!!!

It all started about 18 years ago when I was a young gal who fell in love with the boy-band. And in 1989 my mom took me to my very first concert...New Kids On The Block!

I have loved them ever since, even when they broke up for 15 years. I always new they would get back together some day!

So with the whole reminiscence of my first concert and then the concert being 2 days before my birthday...well I HAD TO GO!!!

No BJ did not go with me. But he did get Erika and I the BEST seats! We basically could reach out and touch them!!!

Anyways, I had to blog about it because we had the best time and I wouldn't have traded last night for the world!

It's Been Awhile...

So I have decided ONE more time that I will be working two blogs. One, Train Like A Girl will be strictly professional. Meaning I will be giving my professional opinions on books, nutrition, exercises, workouts, etc. And give you updates on how the Train Like A Girl women's only boot camp is going.

Then there will be this blog...my personal blog. It will go into my own workouts/training, nutrition and any guinea pig diets I try out. And really a place for me just to vent or tell my side of things.

Trying to fit all of that on one blog was getting to be a little crazy, so I will work with two.

I hope you enjoy both, and will comment on how I am doing!

"I'll start tomorrow."

How many times have you said this? How many times have you heard this? For people who want to lose weight or are thinking about losing weight, this can become a famous phrase for them. I will admit, I have said this phrase many a time. Some times it differs, like "Oh I will start on Monday." or "When we get back from vacation I am hunkering down!". So Monday comes or your vacation ends and you are still eating the same "non-clean" way as you did before and either your exercise routine is non-existant or you are doing the same routine for the last 2-3 years that has not gotten you anywhere.

I have also seen people start off the day or week fine, but then breakdown have a "naughty" (their word not mine) meal and then say "Well I messed up already, might as well just eat what I want today and start all over again tomorrow!". WHY? Why can't you put the food down and say "OK I had a momentary breakdown right now, but let's move forward!". And every week, if not every day is the same for them. They start off ok, but then breakdown and say "SCREW IT! I messed up, might as well keep going!". Then after a week or two of this cycle they wonder why they haven't lost any weight. They think back and tell themselves that for the most part they ate clean. Yes that is true, but those days when you said, "Well I already messed up..." you probably ate too many calories and by the end of the week your calories added up so that your body maintained or even added weight.

The reason why I am writing about this is because not only do I see this everyday at work or other places, but I do it too! And it was really the other day that I saw it happen and it hit me...WHY NOT START TODAY? Why wait until Monday or tomorrow or after a vacation? WHY NOT START TODAY? What is tomorrow going to bring that today doesn't already have? And if you do mess up don't just dump the day or week, but pick yourself back up and continue eating clean or exercising properly.

So when you hear yourself saying "I'll start tomorrow" about ANYTHING, ask yourself, "WHY NOT START TODAY?"

Motivation!

A lot of my clients have been asking me lately what motivates me to workout and/or where do I find motivation to workout? Well if you read my blog today on http://trainlikeagirl.blogspot.com/ you will see some days I don't have any motivation. So when those days come around, because they always will, how do I get over them?

Well there are a couple of ways I get over having no motivation to workout....

1. I suck it up and workout, like today. But that doesn't always work. It is very hard to get yourself going after working a lot and/or feeling tired.

2. I go through in my head the pros/cons of NOT working out that day. CON...I won't feel any better just sitting around, PRO...I can get some of the house work done before I eat dinner and go to bed, CON...I can't blame anyone but myself if the scale goes up or my lifts don't get any better if I don't workout, etc... Usually the CONS outway the PROS and I work out.

3. I feel guilty if I don't workout and I see BJ working out. Not a great way to look at things, but if BJ just worked a full day and can still come home and do his workout, why can't I? Also, I love working out with him because we push each other to do better and go further than we might have with out each other.

4. I know that letting go and missing a scheduled workout will have a domino affect on the rest of the week. I have a set schedule of my workouts. Some days with work I do have tweek it, but for the most part it is set. If I miss 1 workout, I feel the rest of the week is shot. Again, guilt sets in and I feel the week is not going to be the same.

5. I sit down and look at my goals. Is missing a workout going to put a road block in my goals? Maybe not by missing 1, but again the domino affect.

6. And lastly, I have a quote above my desk that reads "The only place success comes before work is in the dictionary." by Vince Lombardi I love this quote! Everyone wants a quick fix nowadays, but nobody wants to work for it.

Ok so those are my ways of getting over the no motivation part of working out. But I must be honest, sometimes even these don't work. Sometimes I DON'T workout...and you know what? IT IS OK!!!! Sometimes your body needs a break for a day or 2. Listen to your body more than you do now and your success might come faster than you had expected!

Dehydrator

So this may be a silly post, but I want everyone to know how great a dehyrator is. BJ and I recently bought one of these wonderful appliances and have been using it non-stop! We have made tons of beef jerky and a lot of dried fruit. What I love about it the most is I am making the food myself so I know what is going in, or not going in, to my food.

Take beef jerky for example. It is a great snack that is high in protein, but also VERY high in sodium when you buy it from the store. With the dehydrator we can control how much sodium goes into the jerky. I bloat very easily so this is a big one for me. Also, with dried fruits and veggies, there are always so many preservatives that I just don't want. When I make my own, there is nothing!

I am not getting paid to say any of this. I truely think everyone should buy a dehydrator. They make great snacks and are so easy to use! So that is my little tip for the day. Right now I am drying out pineapple and apple slices...mmmmm!

Last Chance to Donate

As many of you know BJ and I participate in a charity bike tour, The Scenic Shore 150, that takes us from Mequon, WI all the way up to Sturgeon Bay, WI 150 miles away.

The two day tour serves to raise both money and awareness for Leukemia and Lymphoma.

While it doesn't look like we're going to hit our goal of $500 dollars, I know we can still raise more money before the deadline.

We have been taking donations through PayPal and it has worked great.

So, Please if you can, donate. Even if it's only $1, that could be the dollar the makes the difference.

If you can donate, our PayPal acct is bjbliffert@yahoo.com.

Thanks to all who have donated, and to all that will.

To find out more about the Scenic Shore 150 check out this link:
http://www.leukemia-lymphoma.org/all_page.adp?item_id=57271

'till next time
Kori