Off Day Offerings: Empowerment

***DISCLAIMER: I understand that many of my blog readers do not share my faith and so may dismiss this. I encourage you to read this anyway, because the concepts are not based on my religion and are pretty dead on in my opinion.***

A dear, dear friend of mine (and adopted mother) sent me the link to two consecutive blog posts from Lysa TerKeurst. I had never heard of her before. She is apparently the President of Proverbs 31 ministries, which I had heard of. She has also written a bunch of books. I have to admit (sorry, Momma Joyce) that I began reading skeptically. But it is so dead on.

The first post is entitled: 'Nothing Tastes as Good as Peace Feels.' In this post, Lysa shares that 18 months ago she decided to start a 3-month long sugar fast. She liked it so much, she hasn't stopped! She writes the following:

Before my sugar fast, I was constantly bouncing between feeling deprived and guilty. All. The. Time. I was either feeling deprived because I was trying to watch what I ate or feeling guilty because I’d slipped back into the ‘eat whatever I want’ phase.

She goes on to say:

I switched from feeling deprived to feeling empowered.

Did you hear that? It's the sound of the nail being hit on the head. I have said this before..sort of...but never quite so accurately. When I lost those 91 pounds, the majority of the time I was living in 'empowerment'. I saw unhealthy foods and simply thought: "Yes, they exist. yes they are WAAAAAAY tastier than whatever I'm eating. But no, I'm not interested." I was empowered. And, shocker, I was successful.

Then came May. I switched back to guilt/deprived. For the last 3-4 months, I re-entered a state of feeling deprived when I ate healthy and guilty when I inevitably cheated. Another shocker: I gained 20 lbs.

For some unknown reason starting 16 August, I am once again empowered. On the 18th I had a meeting. It looked like they robbed a candy store in that meeting room. And it was 4 hours long! AND BORING! But, in my empowered state of being, I saw the candy and thought: "Yum, candy. Not for me though." And didn't think about it again. I was empowered. I am empowered.

The second post is entitled: 'The Courageous Choice'. Lysa discusses choosing healthy-ness to be courageous. She says:

It’s the courageous choice. This is the decision to do the right thing even when it’s unpopular, uncelebrated, and probably even unnoticed. It’s the choice to walk willingly on the path of discipline in the area of our food choices. It’s coming to the realization that changes need to be made and making those changes in the quietness of our pantry when no one else is looking. It’s me respecting myself enough to be courageous for me.

She goes on to say that it IS possible. And that the choice needs to be made not once, but again and again and again...and again.

Okay. To go one step further. I have really been thinking about these posts for awhile and I feel that the whole empowerment thing extends beyond the food. I feel like when I ran my 2:08:55 half marathon (!!!), I was running in empowerment. When I was marathon training, I fell into a guilt/deprived cycle. I began to hate the training (much like dieters hate their diets!). I felt guilty if I didn't prioritize running and I felt tired and worn out (deprived of emotional energy) when I did. I think this may have played a role in my decision to stop training. I think if--strike that--WHEN I decide to train for a marathon in the future it will HAVE to be in empowerment.

Happy Tuesday! I love you all, as always! Go forward with today and be empowered!!!!

Cardio Monday (and I Declare Bonus Cardio Yesterday!)

Today the assignment was:

Cross-Trainer: 50 minutes, all zone 2.

Why so boring, Devon? WHY?!? I assume the answer is some form of: because that's what you need to attain your weight loss goals. And so I do it.

My Stats:

Calories Burned: 597 (HR monitor)/588 (Cross-Trainer)
Total Time: 59:00 (including 4 minute cool-down)
Distance: 6.74 miles
Ending HR: 123

I also have decided that my day yesterday merits an extra cardio session credit. Here is a run-down of my day:

0630-0730: Wake up. Get ready. Eat. Get to gym.
0730-0900: Lifting.
0900-1100: Clean up. Eat. Get to church.
1100-1230: Church.
1230-1300: Eat.
1300-1430: Scrub the bathroom floor (on my hands and knees with bleach), clean the every bleach-able fixture in the bathroom, do the same in the other bathroom, vacuum every room of the house.
1430-1645: Mow the backyard. Weed whack the backyard. Deforest the weedy area by my house with 'weeds' so thick (like 3 inches in diameter!!!) that I had to wrestle with them and my tiny clippers to get them down. Mow the front yard.
1645-1705:Rush to clean up and get to Ryan & Meagan's (late!). And eat.
1705-1900: Participate in a team of 3 to Magic Eraser, wash, rinse, towel dry, Windex and ArmorAll my car and Meagan's truck.
1900+: Eat. Relax. Bed.

If that incredibly productive day doesn't count for cardio, I just don't know what does...

Tomorrow is a REST DAY!!!! Then lifting Wednesday.

Lifting Sunday & New Lifting Gloves!!!

Today was a lifting day! Since I awoke at 0600 yesterday, I decided to continue the trend and wake up at 0630 this morning, making tomorrow's return to an alarm at 0530 more tolerable. I think given the ability to go to bed at a reasonable hour (which I did both nights--despite MamaWags' protests and repeated attempts to get me to go out with her and a bunch size 0 college girls), this is a nice plan. Since I was up so early, I decided to lift before church.

The gym is EMP-TY at 0800 on a Sunday morning. I love it!!! Here is the lifting (all supersets):

Squat Press x 3s x 12r @ 300lbs (2 seconds up, 2 seconds down)
Side Step-ups to Balance x 3s x 12r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down) (25 lb DBs.)

Seated Leg Curls x 3s x 12r @ 100 lbs (2 seconds up, 2 seconds down)
Overhead Squats x 3s x 12r @ BW lbs (keep you hands straight above your head, 2 seconds up, 1 second hold, 3 seconds down)

Flat DB Flyes x 3s x 12r @ 20lbs (2 seconds up, 2 seconds down)
BOSU Push-ups Ball Side x 3s x 12r @ BW (black base down, blue side up, 2 seconds up, 1 second hold, 3 seconds down)

Seated Row x 3s x 12r @ 60lbs (2 seconds up, 2 seconds down)
Bent-over DB Row x 3s x 12r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down) (30 lb DBs.)

DB Side Raises x 3s x 12r x 7.5lbs (2 seconds up, 2 seconds down)
Alternating Arm Seated Shoulder Press-FM x 3s x 12r @ 35lbs (2 seconds up, 1 second hold, 3 seconds down)

Hanging Leg Raises 3s x 15r @ BW (2 seconds up, 1 second hold, 3 seconds down)

I feel great after today's workout! I love when that happens! I will say that if you were wondering what muscles will be the most sore after running for the first time in a month, they are EXACTLY the muscles used during the Squat Press. Ow-ey ow owsas!!!!!

On an unrelated note, I bought my first pair of lifting gloves last week. Previously, I used either no gloves or a pair of gloves left over from my deployment (Devon said they were fine). I bought the Harbinger Women's Lifting Gloves. They are only $9.99 at Dick's Sporting Goods--what a deal!!! I also purchased my own set of Lifting Straps as Devon has frequently forgotten to leave them for me lately. I'm not gonna lie: I feel a little more legit now. Anyways, I used them for the first time Friday (but completely forgot to write about them in my post!!!). What. A. Difference!!! My lifting experience is WAAAAAAY better. The other gloves I was wearing were a bit loose and holding dumbbells was more difficult. These snug fit gloves make lifting so much better!!! I told Devon and he smiled and said that he will give me heavier weights now... Whoa, whoa, whoa...wait a minute...slow down there, buddy...

Next workout: cardio tomorrow.

My Inaugural Bagel Run

Well, I *finally* made it out to a Howard Country Striders Bagel Run! I've wanted to go for some time now. In the beginning of my running life, I was super intimidated. Yes, yes, they claim (in bold font) that runners of all skills and abilities are welcome, but a girl's got pride! ;) Or at least she used to... I have come to the point where I am proud of my accomplishments and really treat running as an individual sport (i.e. I compare myself against myself), although running in groups makes it so much better (in my opinion)!!!

Anyways, Jess B. invited me to come out with her this morning, so I did! We set out to go 8. Since I had not really run any distance (except ONE treadmill session doing intervals) in the last 4 weeks (when I ran 8 with STB), I was nervous. I gave her the following conditions:

1) We go slow; and
2) We may need to walk some.

She agreed. And so did I! We met at 0645 (or 0650...whatever...) and the Bagel Runners take off promptly at 0700. We said goodbye to Jess's husband, Jeremy, as he runs super fast and we knew we wouldn't see him until he was well rested post-run (p.s. he ran 2 miles further than us and still whooped us...love it.). I ended up needing to walk a lot more of it than I would have liked (i.e. ZERO). However, I feel pretty okay about that decision. I am not training for anything. I burned a good number of calories and I hadn't run in a month!

Here are the stats (first by overall, then by walk/run breakdown) and this is a link to the route:

Total Distance: 8.05 miles
Total Time: 1:46:21
Total Calories Burned: 953
Average Pace: 13:13 min/mile
Average HR: 165

Lap 1 (Run): Distance: 4.69 miles; Time: 55:07; Calories Burned: 609; Avg Pace: 11:45 min/mile; Avg HR: 171
Lap 2 (Walk): Distance: .31 miles; Time: 6:36; Calories Burned: 30; Avg Pace: 21:16 min/mile (water stop included); Avg HR: 162
Lap 3 (Run): Distance: .48 miles; Time: 5:54; Calories Burned: 56; Avg Pace: 12:25 min/mile; Avg HR: 162
Lap 4 (Walk): Distance: .16 miles; Time: 2:29; Calories Burned: 15; Avg Pace: 15:36 min/mile; Avg HR: 167
Lap 5 (Run): Distance: .72 miles; Time: 9:12; Calories Burned: 78; Avg Pace: 12:49; Avg HR: 164
Lap 6 (Walk): Distance: 1.36 miles; Time: 23:06; Calories Burned: 126; Avg Pace: 16:57; Avg HR: 153
Lap 7 (Run): Distance: .33; Time: 3:54; Calories Burned: 39; Avg Pace: 11:52; Avg HR: 170

We walked to the water stop (between miles 4 and 5, closer to 5). It was my hope to walk a decent amount there and not have to walk again. That did not happen. I probably *could* have pushed myself to run more of it, if not the whole thing, but I am pleased with the workout I got. It wasn't easy and I feel good. I hope Jess is okay with it!!! She's awesome for walking so much with me! Also, at lap 6, we walked awhile because I was talking Jess's ear off which I wasn't able to do while running, so I intentionally took the break for some much needed (emotionally) conversation. I just love Jess so much! We don't spend tons of time together, but it is always AWESOME! She gets me in ways that a lot of other people don't or can't, thanks for that Jess!!!

Also, TAA was there! I did not see him even once which is not surprising since he runs like 6:30s, but like a good stalker/groupie I thought I should mention this fact. :)

Next workout: lifting tomorrow!

Lifting Friday

Devon wrote me a great lifting set today! I didn't hate *any* of the assigned exercises (there are usually at least one or two I dread when initially perusing the workout). I also felt great during the whole thing! Here it is:

Seated Leg Extensions x 3s x 12r @ 90-100lbs (2 seconds up, 2 seconds down) (90 lbs.)
DB Squats to Calf Raise x 3s x 12r @ 15-20lbs (hold the dumbbells up at the shoulders as if you were about to do a shoulder press, 2 seconds up, 1 second hold, 3 seconds down) (20 lb DBs.)

Lying Leg Curls x 3s x 12r @ 90 lbs (2 seconds up, 2 seconds down)
Reverse DB Lunge to Balance x 3s x 12r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down) (30 lb DBs.)

Flat BB Bench Press x 3s x 12r @ 65-75lbs (Smith Machine, 2 seconds up, 2 seconds down) (75 lbs.)
Push-ups with hip extension x 3s x 12r @ BW (one leg of the ground, 2 seconds up, 1 second hold, 3 seconds down)

Pull-downs x 3s x 12r @ 55-65lbs (2 seconds up, 2 seconds down) (65 lbs.)
Lying Dumbbell Pullover x 3s x 12r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down) (25 lbs.)

Standing DB Shoulder Press x 3s x 12r x 15-20lbs (2 seconds up, 2 seconds down) (20 lb DBs.)
Bent-over DB Flyes x 3s x 12r @ 7.5-12.5 lbs (2 seconds up, 1 second hold, 3 seconds down) (12.5 lb DBs.)

Alternating Arm Dumbbell Hammer Curl x 3s x 12r @ 15-20lbs (2 seconds up, 2 seconds down) (20 lb DBs.)
Staggared Stance Cable Rope Triceps Push-downs x 3s x 12r @ 25-35lbs (2 seconds up, 2 seconds down) (35 lbs.)

Long Lever Stability Ball Crunch 3s x 15r @ BW (Hands above head, 2 seconds up, 1 second hold, 3 seconds down)

I pushed myself hard today. I did the heavy-end of the weight ranges for all except leg extensions and the dumbbell pull-overs. The leg extensions burn. 90 lbs was a good choice. I *may* have been able to 95 lbs, but didn't recognize that until I was done. I started out with the 100 lbs and the first rep showed me it was too much. :) I could have easily done 30 lbs on the pull-overs but I prefer a weight plate to a dumbbell and the weight plates only come in 25 or 35 lbs. I wasn't sure about 35 so I stuck to the 25 lbs.

At the end of my workout and bumped into Devon. I asked him some questions I had about the slow instructions. We then talked about the workout. I told him how I rocked it. He said, "Good job." I cannot handle new compliment-ing Devon. It's weird.

Next workout: 8 mile run with Jess tomorrow!

Step-Mill Thursday

Devon assigned me cardio today:

Step-Mill: 50 minutes, all zone 1

a.k.a. Extreme Boringness. Lucky for me, I excel at all things *extreme*. ;)

My Stats:

Calories Burned: 370.5 (Step-Mill)/459 (HR Monitor)
Total Time: 50:00
Distance: 2.70 miles
Floors Climbed: 129 (+ 2 I had to walk up to *get* to the weight room)
Average HR: 141
Ending HR: 145 (with no cool down)

Next workout: lifting tomorrow!

Off Day Offerings: HCL's Bodybuilding Competition

Saturday night was the National Physique Committee MET-Rx Maryland State/East Coast Classic Bodybuilding Fitness Figure & Bikini Championships!!!!

Amanda and I were almost late because they did not accept credit cards and we had to go to an ATM. We decided to save time, I'd drive the get-a-away car and she'd run in, get $$$ enough for both of us and I'd just pay her later. I jokingly said she should tell the ticket seller man that she is buying two tickets--one for herself and one for her "lady friend." She did. He laughed. It *was* funny.

We saved two seats for Devon and his lady friend, who were an hour and a half late! He claims the GPS sent him the wrong way... OK, Devon...

Amanda and I were decked out in Liz-support gear:





There were a million and five categories, but finally Liz's came up! Here she is posing, showing off her amazingly sculpted muscles:



And here she is on the far right winning 4th place!!!!


The large, muscle-y man in the middle is BTOT (aka Dr. Doom, aka Brandon) winning first place:



And this is the guest poser. He. Is. HUGE! His name is Seth Feroce. He is the 2009 NPC National Champion. A quick internet search shows that he is fairly new to the game and is kicking the competition to the curb. I mean, this picture does no justice: frighteningly huge.



All in all, we had a great time! I used to be of the school of thought that body building was gross. I thought that that many muscles was just disgusting. I think spending so much time lifting, I am fascinated by the amount of work that goes into it and also seeing the muscles so well-defined and sculpted. It's cool, in a way, to see what the muscles look like that I am using to do lat pulldowns (or insert your favorite lifting exercise). Devon and his girlfriend (also a personal trainer) gave me some great commentary to understand things a little better. And to laugh. We had fun.

Another thing that I took from the evening was just how good Lifetime Fitness in Columbia is. This was an East Coast Competition that served as a National Qualifier. The entrants, though mostly local, came from around the world (one guy was from Sierra Leone!). Lifetime was ALL over this event. One of the judges was a Lifetime Columbia trainer. Two of the behind the scenes people who seemed to make things run smoothly were Lifetime Columbia members that I see all the time. The "Best Poser" certificate was awarded to a Lifetime Columbia member who is so nice. 5 Lifetime Columbia personal trainers competed (and possibly 2 more--we left early). Of these 5, all placed top 5 in their categories--2 won first! A Lifetime Columbia member won 4th place in his category. And the audience was filled with recognizable faces. I feel good about the choice I made to go and train there. They seem to know their stuff and be respected in the body-building circuit. I like that.

Amanda and I decided that we would totally go again. HCL's next competition is in Ohio. We won't go THAT far... But to another local one? Sure!