Row, Row, Row Your Boat: Day 104

Evolution Two – week Three

Saturday, June 13, 2009

Hello Folks,

It is hard to believe that it is already mid June. I started this body evolution in March! Today was an exciting day for me. Besides going to the cutest show put on by elementary aged kids, I went to the thrift store and found a row machine. I have been wanting to get one for my cardio training; especially since I will be doing a quadathlon that includes kayaking. Also , I read that it is one of the best forms of cardiovascular exercise, because a lot of muscles being used during exercise. They usually cost around 200 to 1000 dollars; so it was nice to find one for 15 bucks. It works just fine; barely used.

Anyway, I decided to incorporate it into my workout routine today. I did 10 minutes rowing, 20 minutes spinning and 10 minutes stepping! Talk about cross training. I was dripping in sweat when I was done and during. I did 30 second intervals. 30 second slow, 30 seconds fast for each machine, I stayed on each machine and then switched to the next one and so on.

Overall a good workout day!



Exercise: Pyramid, cardio (row, bike, step – 40 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: When we meet real tragedy in life, we can react in two ways-either by losing hope and falling into self-destructive habits, or by using the challenge to find our inner strength. ~Dalai Lama

Vegan, Vegetarian And Everything In Between: Day 103

Evolution Two – week Three

Friday, June 12, 2009

Hello Folks,

Today was a day of errands. I have been trying to make a good effort at managing my time a little better. When I went to my sisters for the weekend I found myself sleeping in and feeling like I really need more of that. With such a busy schedule I don’t have rest as part of my scheduled time, so any little moment seems nice to me. Today I almost took a nap (10 minutes)....and it felt pretty good to do nothing for once.

I also went to a vegan dinner party. There are lots of nice folks there who only eat vegan. A family hosts the dinner and cooks all of the food. They are such good cooks that it makes vegan eating seem really feasible.

I was vegetarian for many years starting in college. I had decided to become vegetarian because I didn’t want to support the abuse of animals. The one problem was that I had no clue how to be vegetarian, so my diet consisted of cheese and bagels and cereal...etc. I wasn’t making sure that my diet was really well balanced, and yet I considered myself pretty healthy.

I eventually did all kinds of experiments with food, partly because of my weight problem (which I never talked about to any one) and partly because of my interest in food/ nutrition...etc. I learned many things along the way. I went for a year without eating anything with refined sugar in it. I did detox cleansing fasts, ate raw food and wild food and tried every kind of strange suggestion under the sun...to see what kind of results I would get.

Lately, I am focusing on a higher protein diet, which is yet another experiment with diet. I recently ordered some whey powder and am also planning on trying some egg white powder as well to see how my body responds to those foods. I am also a big fan of organic food and free range food. In the long run, the more I experiment with different foods, the better idea I have about how my body works and responds to different sources of energy. I will keep you posted on the results.

Exercise: Pyramid

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Processed foods can effect how you process foods.

Work Out That Will Make You Spin: Day 102

Evolution Two – week Three

Thursday, June 11, 2009

Hello Folks,

Today was a free day for me...no work out....eat what ever I want! After a strenuous week of hard core exercise I was glad not to work out today...wheew. I did want to share with you yesterday’s work out, because it kicked my butt!

I call it pyramid charge. Here is how it went. I used my timer on my ironman watch to keep track of time.

I set the timer for 2 minutes. Every two minutes it beeps.

I set up all my “stations” for Chest, Back, Quads and Abs.

I used two exercises for each body part

Chest = Dumb bell chest press, Total Gym chest press
Back = Band row, Horizontal pull-ups
Quad = Wall sit, step-ups
Abs = horizontal bicycle, plank

I started the timer and...

Did chest press until failure and then jumped rope until the two minutes was up and then moved to the next exercise and repeated the same system.

It looks like this...

Dumbbell press to failure + Jump rope (2 mins.) = Band row to failure + jump rope (2 mins.) + wall sit to failure + jump rope (2 mins.) + horizontal bicyle to failure + jump rope (2 mins.) + Total Gym chest press to failure + jump rope + horizontal push-ups + jump rope + step-ups + jump rope + plank + jump rope.

Repeat two times...and then end doing each exercise consecutively....for example

Dumb bell press + Total gym press + jump rope + band row + horizontal pull-ups + jump rope+ wall sits + step-ups + jump rope + horizontal bicycle + plank + jump rope.

Makes you dizzy just looking at it doesn’t it?

Exercise: none (not even softball)

Menu: anything I want


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Forget the losses and look at what you have gained

Shake, Shake, Shake: Day 101

Evolution Two – week Three

Wednesday, June 10, 2009

Hello Folks,

Today is my liquid day. What that means is that I eat things that are only in liguid form. For example I am having a smoothie for breakfast. I also juice some veggies for a drink that I sip throughout the day. I also have protein soymilk drinks during the day and I usually end the day with some kind of soup.

There is an up side and a down side to this diet. The up side is that it gives my digestive system a little break, since liquids are easier to break down. Second, it is a change in what I normally eat, which makes it fun for me. The downside is that when you eat solid food your metabolism speeds up to help your body break down the food; since liquids are easier to break down the metabolism isn’t being charged up.

Here are my recipes...

Shake
1 cup frozen strawberries
1 cup frozen blackberries
½ cup frozen blueberries
1 cup soymilk

Blend and drink!

You can add other things like protein powder...etc. I am lazy about that, but I like it to be simple or I won’t do it.

Here is my veggie drink...

8 – 10 carrots
1 apple
5 celery sticks
2 large beets

Juice and drink!


Exercise: Pyramid Meta-surge, Interval (45 min.)

Menu: liquid


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Creating money is just like creating anything else in your life. It involves not being attached to it, and not giving it power over you life in any way.

Eat Clean: Day 100

Evolution Two – week Three

Tuesday, June 9, 2009

Hello Folks,

I decided to start setting my next goal for myself to make it more concrete. After several weeks of a never ending plateau, I am ready for the challenge. The only interesting thing about my plateau is that I am happy to say I was able to “maintain”. I even lost 1 percent of fat. I must have gained some muscle.

I haven’t quite been challenging myself enough in workouts and my attention to my caloric intake has been non-existent. In order to beat the plateau and achieve my next weight loss goal I am going to have to pay attention, be disciplined and enjoy the process without burning myself out.

That is a big order for someone as busy as me; but since I started this Body Evolution it has gotten easier, because now I have a system.

I recently reviewed my favorite book to get my mindset right. I mainly looked at section on how to beat a plateau. There are a few basic principles...

1) exercise more or harder
2) eat less
3) eat clean
4) get rest (wonder how you do that and increase exercise)
5) zig zag your diet
6) drink water

I have already increased my exercise, but need to be more consistent with my diet: especially calories. So I am going to focus on trying a special program that was suggested in my e-book Burn The Fat Feed The Muscle by Tom Venuto.

He says for maximum weight loss it is good to...

Eat 5 meals a day

The first two meals should consist of one protein, one starch
The third meal should have one protein, one starchy carb, one vegetable
The fourth and fifth meal should have one protein, one veggie, one essential fat

Reduce calorie intake enough to lose at least a pound to two pounds of fat a week; that equals 3500 calorie deficit per pound of fat per week. I bought a lot of fruit this week, so I am going to do this program starting next week, but I will reduce my caloric intake and see how that goes.

Exercise: Interval (run – 45 min), Continuous Training

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: experimentation is the backbone of progress.

There Is Always Today: Day 99

Evolution Two – week Three

Monday, June 8, 2009

Hello Folks,

I decided to split up my workout schedule. Lately I have been doing my resistance and cardio training in the morning or at the same time. Today and this week I am going to try to do my cardio in the morning (to maximize my progress) and my resistance training in the evening.

I am really excited about experimenting with food this week. I decided to start a new log. I am also going to make portion bags. For example, when I eat oats I don’t usually measure how much I am eating, so this week I am going to measure out 3 bags of one meal of oats to be a little more accurate with my calorie intake.

I am going to see if I can come up with a system where I am not counting calories exactly, but trying to be more on mark with my portions. Since the next 90 days is about lower my body fat percentage to 15%. Wish me luck....

Exercise: Pyramid

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Every day is a new beginning.

Cake Anxiety: Day 98

Evolution Two – week Two

Sunday, June 7, 2009

Hello Folks,

Today was a long day for me. I drove for over four hours. This morning I woke up and tried out my sister’s elliptical machine. I didn’t find the workout nearly as challenging as running or biking; though it may be due to the fact that I tried the Interval training on the workout configuration and my body just was getting used to the movements.

After a long 5 hour drive I decided to do Interval training again; I wanted a better workout. I also used a cushion for my back and it paid off; no back problems this time.

I decided to calculate my lean body mass (LBM) as another tool to measure my success. Here is what I found out...

My lean body mass is 107.73 pounds. In order for me to get down to 15% body fat my weight should be 126 pounds. If I went down to 121 pounds, my body fat percentage would be 12%. That is assuming that I don’t lose any lean body mass in the process.

Right now my goal body fat percentage is 15%, therefore my goal weight is around 126.

After two days of eating a small slice of my sister’s birthday cake and having mixed feelings about it, I am ready to continue on my path toward my goal weight. The real work begins now as I enter the next evolution of my training.

From day 99 until day 190 I will continue my mission of attaining 15% body fat. That means I should reach my goal by September 5th. Wish me luck on my next goal!


Exercise: double cardio Interval Training

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Better to Add than subtract.