(or, more of the life and times of a fitness competitor!)
As
I sit here, about to go to bed, I look forward to tomorrow and getting back
into my routine of training and dieting.
I've been eating pretty much whatever I want since my competition
finished last Sunday, and although it's been nice, I’m ready to get my focus
back and make some improvements!
One
thing I’m going to change diet-wise, is include more veggies and carbs in my
diet, not as much fat, and not as many protein bars. I'm going to stick with natural stuff and make sure I prepare
my meals ahead of time. I made
some chicken and fish for the week today, so i'm ready, and i'm going to get
my oatmeal and egg whites made up tonite for tomorrow morning.
The
Florida competition was definitely a good experience, and I learned a lot from
it. Yes, I was disappointed in
myself, but that's to be expected because I am such a perfectionist and I knew
I wasn't at my best. I'm
determined to change this! I will
get leaner and be ready to step onstage in August!
Monday
6/12/00
It
has been good to be back in the swing of things, with working out and work.
I did 45 minutes of cardio this morning at 6 am.
Got out of bed easily and was ready to go!
Diet
has been on today, I’ve felt good and I like eating clean food.
My body seems to run so much better!
Went
in the aerobics room and took some pictures of myself this morning.
Just to show how I look post-contest, after pigging out for a week!
My abs are bloated!
Lifted
shoulders and back this morning at 8:30 for about 50 minutes, and had an
intense, focused workout. Came
home and made a protein shake, then went back to train a client.
Ate
fish, 1/2 sweet potato, and green beans for lunch. Was pretty good!
I'll
eat again around 3:00, and then again at 5:00.
Gotta train abs and then do more cardio tonite. Looking forward to it! :)
Monday
again...
On
another note, it's been nice to see everyone at work and everyone wants to
know how I did and wants to see the pictures.
It was nice to do cardio this morning with Billy, he said he missed me.
Monday
night...
I
did about 20 min. of abs, was a good workout!
I like having carbs in my system, I feel better and my muscles feel more pumped. Did 45 min of cardio after the ab workout.
45
min. of cardio this morning...a great leg workout...good eating...today has
been great so far! I've got some
down time till 4:30.
Tuesday
night...
I'm
going to bed after I check my email. It's
like 10:45! Think i'll probably
have to rely on some ECA in the morning before I workout, since I didn't want
to get outta bed this morning...
Anyhow,
I had a good treadmill interval workout this evening after work.
I did 30 minutes and it was intense.
Diet has been good today too! Drank
my gallon of water.
I
want to videotape practicing in my heels and bikini, to see what looks best,
and to work on my stances and walking. I
need to carry myself better, with more confidence, and to lessen my short
torso and swayback.
Had
a pretty good cardio workout this morning, 45 minutes.
Billy is low-carbing so he was quiet this morning!
I felt good and in a happy mood.
I
did abs and arms. Had a
good workout! Burn those abs!
Now
i'm home after training a few clients, I showered, and i'm about to eat lunch.
Feel good dieting again! I
feel that drinking a gallon of water each day is already making a difference.
I seem to feel and look better. My
muscles are fuller and i'm not bloated!
I
want my abs to look awesome! All
over, I want more definition and separation.
Drinking the water and keeping my carbs fibrous, mainly, and at a
higher level, and less fat in my diet, will get me there. I feel good about it! I
workout enough. It all comes down
to finding the right diet and not cheating myself.
My legs and butt are SORE as hell today! They were already getting sore last night! I like the soreness because it's in the right spots! :) I am going to focus more on my rear and getting it tighter. All in all, I need to maintain my muscle and tighten up all over.
I've
been home all afternoon, it's about 3:20, so i'm going to find something to do
outside, perhaps run an errand or something.
I get tired sitting here! Gotten
a lot done though! I've gotta
train a client at 5 and another at 6, then do cardio again.
They
posted the Florida results and story on the Galaxy webpage.
Wenesday
night...
I
did 45 min of cardio after I was done with my last client at 7:15.
It was a good workout! I
did the first 35 on the freeclimber, and talked to a friend the entire time,
then I did the bike for 10. My
fat intake this week has been so much lower than when I was dieting last
time...it's about 25g a day. would
say my calories last time around were 1600-1700 a day, and now it's going to
be around 1300-1500, so there will be a difference, plus my fiber intake is
higher.
Thursday
6/15/00
This
morning, I did my cardio with Billy, started around 6:30.
Came home to eat, then trained Mary at 8:00, and then did legs for
about 40 minutes afterwards. Made sure to stretch well!
My legs are still sore from tuesday.
Anyhow, i'm going to eat again at noon.
Had a protein shake at 10:00. Might
go get lunch with Andrew, but I don't know where.
Too much temptation!
Thursday
again...
Today
has been a good day, i'm glad tomorrow is friday. Andrew and I ate lunch and I had some rolls and cornbread,
but didn't stress about it. I
just didn't eat as much for the rest of the day.
It all works out in the end.
Had
a few clients this afternoon.
Came
back to do 25 min on the treadmill before my leg massage.
My left ankle really hurt and it felt like it was going to give out, so
I mainly walked at an incline of 10-15, since jogging hurt it more.
:( The massage felt good,
though. I've missed 'em! I'm going to work on my “prissiness” this weekend
(practicing walking, etc.)
Just
made my oatmeal and 6 egg whites for my morning meal. I actually like eating that!
I never thought I'd be able to down egg whites, i'm not too fond of
them, but mixed in oatmeal with cinnamon and a little banana, and they ain't
bad!
Friday
6/16/00
It
has been a great day!
I
got up pretty well this morning, with the help of Thermo Cuts!
Did my 45 min on the Stairmaster and felt good, I had wrapped my left
ankle before I left the house. Still
have it wrapped, in fact, because it feels better.
Billy didn't show up to do cardio with me, so I listened to MTV Jams
and read a magazine. Sometimes I
like to do cardio alone because I’m able to focus better, but other day's
it's different. I stretched after
the workout and then ate my oatmeal and egg whites.
Trained a client, then I lifted back and shoulders, which was another
great workout! I am concerned
with my "love handle" area. Anyhow,
my shoulders were pumped and burning! My
abs are still around, and I think I’m looking better than I did before I
competed. My muscles are fuller
and there's more definition.
Trained
more clients after the workout.
This
afternoon i'm going to do more cardio and then meet mom for an early dinner.
Saturday
6/17/00
Did
my 45 min of cardio this morning, and then came back to train a client.
Had a good workout with her, i'm about to go train my dad at 1:00.
At 4:00 i'm going to do more cardio and abs, then my friend is meeting
me at the gym at 5:00 to work on walking and stuff.
We're going to have pizza later! YUM!
Cheat day! J
Sunday
6/18/00
Pizza
last night was good! Enjoyed it!
I sure can eat a lot of pizza…
Myssi
taped me walking/standing for about an hour last night, and I felt good about
it! It's not as hard as I
thought, and having the mirrors to look at makes it easier.
I want to work on this every week.
I don't look bad, either! My
abs look good, and the water I’m drinking is helping my definition.
Anyhow,
went to church this morning, it's been raining. I'm about to go workout and then I get a massage at 6:00.
Sunday
later...
Just
got home from a good cardio workout. I
did 25 on the treadmill with good longer intervals, and then 20 on the Tectrix
climber. I had taped my left
ankle/foot, and it helped. Still
hurt though. Feels weird when I
run, like it's going to give out on me. I
focused and breathed and felt strong! :)
Coach
Atherton of A Team Xtreme emailed me
and gave me this week's workout. I'm
going to correspond via email with him till the Dallas show.
This means a little more motivation for me and guidance!
I really am excited and it gives me some new training ideas.
I'm going to email him my workout/diet logs each Sunday, and he needs
my measurements and stuff.
Anyhow,
time for a protein shake!
Sunday
again...
Massage
was great! I had some sore spots.
My ankle worries me. It
feels better when I run faster. Anyhow,
I ate 2 chicken breasts for dinner and i'm having a Pepsi One, since I haven't
had one today.
Monday
6/19/00
Got
up to the gym at 6 am and had an awesome treadmill/lunge workout!
I did the workout Coach A gave me, and it was great!
I had to do 200 lunges in the middle of my running.
Wow! Talk about breathing
hard and gettin' fatigued, but I made it!
Total of 42:30 for it all.
Later
I have 2 clients and have to lift back/abs, and then sprint later on.
Hope it's not raining...still...
Monday
night...
Andrew
and I had a great sprint workout tonite!
Kicked both our butts! I
was supposed to do 10 sets of 200's, but ended up doing 7, and then 3 100's.
Man! Legs are jello!
No pain, though, had a good warmup and stretched.
I
feel grateful that I have good people in my life b/c they are honest and
up-front and true friends. I've
got the drive to get somewhere, that’s obvious in my
workouts...i'm wondering how long I’m going to continue as a personal
trainer, I mean, I might need to really consider going back to school for my
Master's degree. There is more
out there…
I
took my measurements today and i'm supposed to get my bodyfat tested Wednesday
to send to Coach A. I'm tired and
going to bed...it's almost 10:00...gotta do the running in the morning, hope
it's not raining!
"Do not go where the path may lead, go instead where there is no path and leave a trail."- Ralph Waldo Emerson
Tuesday
6/20/00
Well,
I started my run this morning at 5:30! Got
up, despite not being able to sleep last night.
My mind was too busy last night. Anyhow,
my run was great! Hurt and was
stiff when I started, I felt crippled, but then I loosened up and did the 200
lunges. Total workout was 42:45,
and I was sweatin' like crazy! Came
home and got to shower!
Trained
a client at 7:30, then another after him, and then lifted shoulders and calves
b/c my last morning client cancelled her 9:30 appointment.
Man,
my butt is sore from the workouts! Not
terrible, though! Shoulders got a
good burn!
Tuesday
afternoon...
I'm
going to go over to Beth's tonite and do my water carry/pushup/crawl workout
in her backyard! That should be
funny! Legs are more tired as the
day goes on...
Got
nails filled this afternoon, thank goodness!
They were lookin' sad!
Tuesday
night...
Andrew
and I did the water carry workout at Beth's, and it was funny!
Morgan timed us and Beth wrote the times down in my log.
It was harder than I thought! We
had a good time, and Beth said I could use the yard even if she's not home.
My
legs are DEAD! :)
Wednesday
6/21/00
My
legs are dead still! My morning
run was good; I loosened up after a while.
I'm glad I get a rest tomorrow morning.
I'm trying to figure out when i'm going to be able to sprint today.
Might have to do 'em at 8 tonite.
Argh. Anyhow, I’m tired
and don't want to do them right now. Just
ate lunch, it's like 12:15 and Andrew and I are going to Sam's.
Might do them in a few hours. I
train a client at her house at 4:00, so that means I have to be ready to go at
3:30. Having my bodyfat tested
tonite. Feel good about myself
today, another good "me" day! :)
I
feel like i've gotten leaner. It
was freezing in the gym this morning!
Wednesday
night...
Had
my bodyfat tested, it's about 12 percent.
I've gotta send that and my measurements to Coach A.
I've
been tired today. Didn't skip my
sprints, though. My friend went
with me to the track at 8 tonite, and timed me.
I did 5 sets of 200's, then 2 of 100's.
My legs started getting tight and my ankle hurt, plus the side stitch.
Figured i'd be careful and not overdo.
I was limping afterwards. My
200's felt good at the beginning, I did 5 total, then 2 sets of 100's.
Legs just seem to tighten up. They
looked tight today in the quads. I
surely can say they definitely haven't been worked this way in who knows how
long! It's a good thing! I'm glad I’m not in pain, bad pain. I know my limits tons better, thank goodness!
Thursday
6/22/00
Today
is definitely a good day to rest the legs! :)
I lifted arms and abs this morning, but I’m not doing any cardio
exercises. I get the legs
massaged tonite. I'm still a
little limpy and they are still tight.
It's
been a good day, despite being tired. I
feel like I need a nap. Hmmm...
Anyhow,
2 more clients at 4:30 and 5:30. Tomorrow
is friday and I don’t work
much. Gotta love un-busy days
sometimes!
Thursday
night...
I
had a good time training my clients, I worked them hard and was in a good
mood! Thermo Speed drinks help!
Anyhow, the massage wasn't as painful as I expected it to be.
My friend said I look thinner today, made me feel great!
Feel good and tired now. Going
to sleep good tonite, don't have to get up as early tomorrow, so I’ll get a
good rest!
Friday
6/23/00
Had
a good run this morning, I got up later because I don't have to be at work
early. Was stiff and sore at
beginning, but felt better as I went.
At the park, a friend caught up to me so I ran easy with her, it felt
good to find a pace. I did the 200 lunges and stretched and then came home.
About a 43 min run. Got a
shower! I'm about to go train my client and then do my weights.
Friday
afternoon...
Had a great back and calf workout! Ate lunch at Bless Your Heart with my friend, now I’m home. I’m getting tired of sitting here. It makes me sleepy! Gotta do sprints tonite.
Friday
nite...
Went
to do sprints at 7:20 and could only do 3 200's. My legs hurt and felt so stiff, it was discouraging.
I felt mad at myself in a way, but knew I should stop instead of going
on. It hurt too bad to continue.
Saturday
6/24/00
My
brother and I went running at Tech Terrace park, but didn't run together.
I did 4 laps and my usual jog workout with lunges, and he did 2.
I was sweaty. I've eaten
pretty well today, but wanted to munch earlier, so I ate some mini rice cakes
and 2 thin mint cookies here and there. Trained
dad and did shoulders and abs, which went well.
I train Myssi at 5 and then we're going to work on my “prissiness”.
J
I hurt the whole time I ran this morning, but my legs feel better now.
I don't know when to take off. It
hurts and worries me, but I feel impelled to keep going.
Sunday
6/25/00
Had
a good run this morning, felt looser. Later
I did 35 min of stairmaster and then Myssi came up to help me practice my
“prissiness”, but I freaked when I saw myself in the mirrors, and we
didn't do it. I felt fat and
bloated and was mad and frustrated and just wigged out. I feel bad about it. I
really was irrational. I don't
know what my deal was; it was like I freaked out.
My judgment really stinks sometimes.
I just wish I could see things the way they really are.
I'm determined for this to be a good week; I’m not going to give up.
It's just that I think I’m working so hard and I feel like I’m
treading water most of the time. I
get so down on myself.
Well,
anyhow, I got a massage, which I needed because my left shoulder area and low
back were tight and so were my forearms. I feel better now, but still a little
frustrated.
I
emailed Coach A with my week's log.
Monday
6/26/00
Did
45 min of cardio at the gym this morning.
I'm going to do my weights and more cardio later today, after I’m
done with clients at 4:30.
Coach
A suggested that I do sprints after my rest day.
This
week's plan:
M
- cardio am 45 min (at gym); back and abs; cardio again tonite
T
- run outside;arms and calves; sprints
W
- run outside; shoulders and abs
Th
- run outside; leg massage; sprints
F
- REST COMPLETELY!
S
- run outside
Sn
- run outside
From
Coach A’s email:
Sarah,
You
are working hard but not smart.
#1. Rest fully 2 days. No
workout at all on those days. Do
your
sprints
on the day before rest days.
#2. Up your protein to 80 - 100 grams/day. Eat more good food.
1600
- 2000 kcal/day for the next 3 wks and lets see how you feel.
#3. For your morning workouts, run slower - you must have plenty
of
O2
for it to be a fat burn.
#4. Be smart. Eat
more and rest. Your body is
working much harder
and
demands the rest. Do it!
#5. Start investigating how to straighten your hair with a better
style. Find someone who knows what they are doing and talk to them.
It
will improve your poise. Don't do
anything yet. Just research it.
#6. You are doing well
Hang
tuff and often,
Coach
A
Rest
days are so dang hard for me. I
feel lazy! I know it's better for
me to take them. I've got to get
over the mental games. My body
needs rest days. I can't keep
going on and on pushing it.
Monday
night...
It's
been a much better day than yesterday. I
feel better. I've eaten well and
gotten to relax today. Been in a
good mood and had good training sessions this afternoon.
I did cardio after my back/ab workout later this afternoon.
Just ate some mahi mahi (fish) and a cup of veggies.
"The nobler sort of man emphasizes the good
qualities in others, and does not accentuate the bad.
The inferior does the reverse." - Confucius
"The most important thing I have learned over the years is the difference between taking one's work seriously and taking one's self seriously. The first is imperative, and the second disastrous." -Margaret Fontey
Tuesday
6/27/00
"The
greater the artist, the greater the self-doubt; perfect confidence is ranted
to the less talented as a consolation prize." Robert Hughes, art critic
Work
has been good today. I snuck in
an arm workout between two appointments.
I have two more this afternoon. Might
do sprints tonite, depends on how the legs feel later and if it rains.
Might feel good to do the workout in the rain, though.
SUCCESS IS WAITING FOR YOU.
-----------------------------------------------
Your future is a big adventure. Prepare for it, don't
live in the past.
Savor your good memories and use your bad ones as life
lessons. You need to
focus on the future not your past.
of the satisfaction and joy you'll feel when you
attain them. Carry these
feelings with you every day and they will deliver you
to your desired goal.
yourself as being successful.
Sooner or later, those who win are those who think
they can. The hand of
cards you are dealt in life are less important than
the way you play them.
Everyday you face a new deck and new cards.
Tuesday
night...
My
brother, Andrew, leaves tomorrow. I
did a pretty good cardio workout tonite at the gym. Didn't do sprints outside because I wanted to have time to go
to dad's and say goodbye to Andrew. My
whole left lower leg felt really weird when I switched from treadmill to
stairmaster. I've been in
binge-mode all day. Nothing bad
or too out of control. I'm fine.
I saw a picture of myself from January, and gosh my face was round!
Comparing it to now, sheesh! I
never realized...
Wednesday
6/28/00
"Sarah I want you to know that you are a wonderful woman and an
inspiration to me, so thanks for being you, God really knew what he was doing
when he created you. " -from an email from
my friend Vinnie
Today
has been ok. I'm kinda bummed
because Andrew is gone.
This
morning I got up to run and my left ankle and right groin/hip flexor hurt so
bad, that I ended up crawling back into bed.
I tried to tell myself it's for the best, that I need a rest day, but I
still feel lazy. I've eaten good
today and vow to make that a regular thing.
No binging. I'm sick of
busting my butt working out and then eating like crap.
I do well for a while and then just go nuts. I don't like feeling out of control.
Anyhow,
I don't have any more clients till 5:30 this afternoon.
I probably will go up to the gym before I work and do some shoulders
and abs. I'm supposed to take
full rest days, meaning no workouts at all, but I just have to.
I get antsy!
"For a long time it had seemed to me that life was about to begin - real life. But there was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, or a debt to be paid. Then life would begin. At last it dawned on me that these obstacles were my life." - Alfred D. Souza
About
to go to bed...
Today
has been ok. Kinda a lot on my
mind, but i'm fine. I had a good
shoulder and ab workout, and towards the end, this guy just came up to me and
asked me if I was a competitive bodybuilder, he was impressed with me!
I thought this was really nice, and I was flattered.
He said he wants to gain weight, so I gave him some pointers and
thanked him. Made me feel really good!
I trained 2 clients and came home.
Not too much guilt about no cardio today. Coach Atherton emailed me back...hehe... (in response to my
email earlier today)
Coach
A-
>Just
a quick little question...on days like today, for instance, I got up and my
left ankle was hurting, so I opted to take a rest day instead of working out.
It's just a nagging pain from working out, it's tied somehow to my left
groin, and stretching out really helps, so i'm making that a priority.
WHEN
YOU HAVE PAIN....STOP DOING WHAT YOU ARE DOING....GUTTING IT UP GENERALLY
DOESN'T ACCOMPLISH ANYTHING EXCEPT INJURIES.
>Anyhow,
my question is, if it feels that the impact of running is going to bother it
more, would it be better for me to do the stairmaster, or just take a rest
day?
REST
UNTIL YOUR LEGS ARE OK....FOR THE NEXT WEEK AFTER, DO NON-IMPACT
CARDIO - ROWING; LIFE-FITNESS MACHINE, ETC
>What
if it's an instance where my rest day is supposed to be the following day?
I know, I know, I should pay attention to my body and let it tell me
when it needs to rest. I
definately want to be able to give 110% at each workout, and being in pain
doesn't make that easy. When my
legs hurt, that's all I can think about, and it makes my workouts seem so much
harder than they should be.
ASK
YOURSELF, "WHY ARE MY LEGS HURTING?"
GOD MADE PAIN RECEPTORS FOR A REASON.
THEY ARE WARNING LIGHTS.
>It's
just hard for me to not feel lazy on rest days, so I guess i'm
trying to validate not working out!
WISDOM,
RIPPEL, IS LISTENING TO YOUR BODY AND RESPONDING CORRECTLY WITH REST
Thursday
6/29/00
Today
has been pretty good! My first 2
clients cancelled, so I got to sit at home till 10:30 playing around on the
computer, trying not to get bored! It's
been rainy all day. I did cardio
at the gym because of the rain. Anyhow,
I got to run errands and relax today, which was nice. I had a great back and calf workout at 5, then did 45 more
min. of cardio and got my legs massage afterwards.
I'm going to sleep well tonite because Deuce kept me up last night with
his whining, since I’m crate-training him.
Such a pitiful little thing! J
Diet
has been great today! Felt
satisfied and not too bingey. Eaten
good stuff!
Saturday
7/1/00
Oops!
Forgot to write in here yesterday!
Oh well! To recap the day,
it was a good one, and I had good workouts.
I ran outside in the morning, got to run errands later in the
afternoon, had lunch with mom, lifted arms and abs at 5:00, and then did 45
min of cardio.
Today
I got up and ran at 8:00 and it was a little drizzly at the beginning, which
felt good. I decided not to stop,
to just do it, and I had a great workout!
It rained a little as I was coming home. I'm doing 250 lunges in the middle of the workout this week.
Not a ton of pain, I’m trying to be smart and listen to my pain!
My
throat was sore last night at bedtime, and still is today.
I'm taking lozenges for it. Hope
it's nothing bad!
Sunday
7/2/00
It's
a rest day today, so I went up to the gym and practiced my walking and had
Billy take some pics of me in my bikini and heels this morning.
I'm looking better! I
really notice it in the lower back/ab region.
I feel good about that.
Monday
7/3/00
I
think i'm trying to get sick or something.
I've had a sore throat and sinus drainage. Might be the humidity. Anyhow,
I ran this morning anyway. I felt
a little sick to my stomach and wanted to quit.
I didn't really, though...I did 125 lunges each leg (supposed to do 150
each this week), and then came home, after running before the lunges of
course. Total workout was 38
minutes, so not as long as usual, but good anyway!
Coach
A's response to my last email:
Coach A-
>Hey there! Here is the past week's log for ya! Looking back at it, I’m
>realizing my lack of calories, as you suggested 1600-2000. I thought I was
>eating more! Argh! It's hard to get that much in,
USE PROTEIN BAR AND SHAKES, 2X'S/DAY TO MAKE UP THE PROTEIN AND KCAL. PICK ONES WITH LOW SUGAR TRY IT FOR 2 WKS AND SEE
> but I’m not making any excuses, I’m just going to have to eat more each time. Do you think more
>carbs or fat or protein at each meal? I don't want to overdo anything. Legs feel better this week.
THAT IS THE WAY THEY SHOULD FEEL UNTIL YOU WORK OUT AND REST
>Today I rested COMPLETELY and enjoyed it! :) I feel leaner today, and I would like to get my bodyfat down to 9%.
10-11 IS OK WITH GREATER STRENGTH
>Is that possible? Anyhow, talk to you soon! Hope you've had a great weekend! Sarah
Please check comments. Better overall. Still more calories and more rest.
Send the pics. Do Body Fat with Caliphers on Sunday and send with report.
Hang tuff, Go TX
Coach A
Monday
night...
It's been a good day! I trained 3 clients this afternoon, then did more cardio. Gosh I sweat a ton! Kinda gross, but I like it! I trained back and abs this morning, around 8:30, and that was a pretty good workout too. I was a little weak feeling because I had only eaten breakfast, and I've got this sinus crap going on. Well, I’m going to go eat now. I've had about 1400 calories today, so I’m going to reach about 1700 total, which is a good thing. Coach A stresses eating more. Oh yeah, Sharon told me that my arms are looking more cut this evening when I was doing cardio! Cool! :)
Wednesday
7/5/00
Yesterday
was restful. I did my running in
the morning and weights/cardio later in the afternoon. I had a good arm workout!
I have been a little sick, and it really hit me later that day, I felt
so tired at 7:30 pm!
Today
is going well. I took Deuce to
the vet this morning and I get to pick him up this afternoon. He's getting neutered. JHoping
it calms him down some. Anyhow, I
did cardio this morning instead of running, since I’m planning on sprinting
tonite. Don't want to overdo the
legs, so we'll see how they feel tonite.
Haven't sprinted in over a week.
Wednesday
night...
I'm
still feeling under the weather. Picked
doggie up and he's fine! I
figured he'd be tired and groggy, which he was, a little bit, but still the
same good ol' Deuce!
Did
shoulders and abs, a good workout, and then trained a client.
It is sprints day, but I chose not to do 'em because I’m feeling
weird, just did easy 30 min of cardio. I've
got chest congestion. YUCK!
Thursday
7/6/00
I'M
SICK!!! :(
I
woke up this morning around 2 am, and coughed for an hour.
Agony. I'm tired and
groggy today. I train 3 clients
today. Fortunately it's my rest
day! PRAISE THE LORD!
Friday
7/7/00
I'm
done with work for the day. It's
like 1:30 pm. I feel better
today! Lifted back this morning.
I did 30 min of cardio too. Didn't
get up and do before-meal cardio, but that's for the best.
Better to rest than overdo! I'm
going to lift again later this afternoon and do more cardio.
Feel good today!
Friday
nite...
DEUCE
IS HOUSETRAINED!!! hehe I am so proud! :)
Aside from this, I had a good shoulder workout and did 45 more min. of
cardio. I'm going to eat a salad
for dinner. I'm glad I’m not
feeling yucky!
Saturday
7/8/00
I
ran this morning and it felt alright! No
pain! Had a good workout.
Gotta lift and do 30 min of cardio later this afternoon.
Sunday
7/9/00
Today
has gone well. Went to church
this morning. It's rest day #2
for the week. Feel like i'm
getting better, but still have some congestion.
Anyhow, got a massage today and it made me relaxed, I was out of it!
Guess I needed it! Not too hungry today, I think because I didn't workout.
Wasn't hanging out at home too much, which was good, because I know I
would've eaten even though I wasn't hungry.
I get bored. My friend said I look like I’ve dropped some bodyfat, she
can tell in the legs. Having it
tested again tomorrow night, so we'll see.
Monday
7/10/00
Got
to sleep a little more this morning –early client cancelled.
Had an awesome run! I'm
able to breathe so much easier and my pace is steady and not too fast.
Did 150 lunges each leg, thought about just doing 100 or 125, but
persisted and stuck it out! Ate a
good breakfast, I really like egg whites.
I've felt good today, happy, not too tired.
Right now it's about 1:30 and I train clients from 2:30-6:00, then
I’m going to do my weights and more cardio.
Plan on having a good back and ab workout.
Monday
nite...
Gosh
it was HOT in the gym tonite! I
did back and abs at 6:00, then some cardio, and I was a sweatbucket from hell!
Workout was great, though, and I feel good.
Pleasantly fatigued. Diet
has been good today...very good eating! As
I was leaving the gym tonite, I got stopped by a couple that works out there,
and whom i've never talked to, and the husband said "she wants to look
like you". I was flattered! :) Made me feel
great!
Tuesday
7/11/00
This
morning I ran, didn't do the lunges though.
I felt rushed b/c I had a client at 7:15, who ended up canceling, soI
got to lift shoulders and calves this morning earlier than I planned.
Got it out of the way, then I got my nails done!
They are pretty! Anyhow,
trained 2 clients then did 45 min of cardio tonite.
Good workout and super sweaty. Had
about 30 minutes to rest, and then had my bodyfat tested, but it came out
16%...it was because I had worked out, so we're going to redo it next week. Shows what a difference it makes if you workout before you
have it tested, and I didn't freak out or anything, cause I know it's gotta be
lower than last time. I haven't
gained weight!
from
Vinnie:
A Dozen Things to Do Today
Remember that some of the world's nicest joys are its most special people, and that you are definitely one of them Take care of that special person Enjoy the ride When the world is too busy, slow it down Climb one rung higher on the ladder to your stars Imagine what the view will look like when you get where you're going Stay in touch with your inner voice; it always speaks the truth When you've been working too hard, give your batteries time to recharge Remember that you are someone who is thought of - with friendship and with love Keep a smile on that wonderful face of yours Have a great day And be happy! by Collin McCarty
Sarah,
Glad
you are better, 5 weeks to big
"D!" Beginning next week, cut down you weights on to one muscle
part/week. And increase you
carrying the jugs, pull-ups, and sprinting.
Superset everything. I will look over your July 3 log and comment.
Hang tuff and often, Coach A
Don't
eat too much fiber on one day! You'll
feel it!! Kcal are better, you should feel stronger? Why are you not feeling
well? How much sleep are you getting? This was a much better week.
5 more to "D" What have you found out about the frizzies?
Also I suggest from your pic that you come in tanner.
Keep
up the good work, Sarah. Coach A
>Coach
A-
Wednesday
7/12/00
Today is going well.
Had an awesome run this morning! I
went for 46 min, did the 300 lunges, and really pushed myself. I felt like quitting early and not doing as many lunges, but
I toughed it out and felt great! I
also picked the pace up a little. I
couldn't finish my egg whites and oatmeal at breakfast, though, which was
weird. My back was hurting too,
but i'm better now.
Today I’m planning on doing some legs when I
finish training my client at 3:15, then I work from 5:15-6:30 and then do
sprints or cardio. I tend to not
sprint lately, haven't in a while. It's
hot out there! Oh yeah, last
night during cardio and this morning when I ran, it was harder to breathe and
relax. Just wanted to note that.
Started tanning again today.
Did my bodyfat measurements, the ones I can do
pretty accurately, this morning, and it came out to 11.5%!!!
BIG difference from last night, post-workout, which came out 16%!
It was 12.5% on 6/21, so that's some improvement, and yesterday morning
I weighed 124.
Wednesday
nite...
Very good day! :) I
love this! Things are going well,
and I’m in a good mood! I did
squats this afternoon, up to 115. Just
kept adding plates and rested only enough to add the weight. Good workout. Did
45 min of cardio later. Another
good workout. No sprints b/c it
looked like rain and was nasty out, windy and muggy.
Oh well...anyhow, I’m about to go to bed now. Tomorrow is rest day! No
clients till 10:30! Wow!
A late day for me! Oh well...till tomorrow!
Thursday
7/13/00
REST DAY!!! I
don't have to work till 2:30, client cancelled her 10:30 appointment, so I’m
sitting here trying to do some stuff at home.
Friday
7/14/00
Great day! Had
a good run this morning, got my highlights done and hair layered, and i'm
going to lift back and abs and do cardio in a little bit.
Got the Lipokinetix in today, and I just took one.
Hope it doesn't make me feel too wierd.
We'll see.
Sunday
7/16/00
Forgot to write in here yesterday! Anyhow, saw "The Perfect Storm" and it was good.
It's been a crappy weekend, all in all.
I've felt sad. I guess I could say that everything is ok, but it's not.
I'm just bummed out. No
reason. Just bummed out.
I wish I had a reason for it, cause I hate it when this happens, I feel
like I have no reason to be down. It's
just a blah feeling and nothing seems to make it go away.
I guess weekends tend to bring it out of me.
I'm not sitting here freaking out or bawling my eyes out or anything
like that. I'm just thinking too
much I guess.
I feel like i've lost my focus on things, too.
I never seem to be satisfied with anything I do.
Perfectionism is the pits.
Tuesday
7/18/00
Today has gotten off to a great start! Yesterday was a good day, so I feel better about myself. I had some killer workouts yesterday! Was happier because I was busy, I guess. Anyhow, today I didn't have to get up super-early, so I ran at 7:45 and took a different route. Pushed myself and did all the lunges, and I feel really good about it! Just had my egg white breakfast. I train a client at 11:00. Another client today, at 5:15.
"Nothing
is a waste of time if you use the experience wisely."
-
Rodin
God
will use our difficulties to build our faith in Him.
When
the Odds are Against You
Judges 7
• God uses life’s challenges to strengthen our faith in Him. The only way we know if we have learned to trust the Lord is by having our faith tested. The Hebrew children said they believe in God and wanted to live their lives for Him. However, it wasn’t until they faced the fiery furnace that their faith was tested and proven to be real.
Allow God to test what he had given you. If you have learned to trust Him, then with trials come turn to Him and proclaim your dependence on Him. When you do you will sense His strong support and encouragement.
• God may require us to do things that seem unreasonable. From a human perspective, God may ask us to do something that seems off based or outside His plan. However, if we sense the Holy Spirit leading, then we must move forward and trust God to work the details out. Faith is not seeing and then believing. It is believing what we do not see and trusting a Holy God to provide it.
• God lead us to do that which bring glory to Him. God’s goal is to bring us into an intimate fellowship with Himself. This is foremost in His mind. If we have a strong trust in our ability without acknowledging our need for God, then we are going to suffer and struggle.
Tuesday
night...
Well,
it's been a great day! Had good
workouts today, did some chest and shoulders.
Shoulders were tired, I just trained them Sunday.
2 people said I look leaner.
Wednesday
7/19/00
"It's not an
idea unless you're willing to take action on it." -
Doug Hall
Well, today has been so-so.
Not too bad, at least this morning, but it could have been.
I got up too late to do my early run, cause I had to train clients at
7:30. After I trained them, I did
some good legs, deciding not to make today my rest day, and to do sprints
after I trained another client. I
did the sprints about 30 minutes, and they felt good.
Bad thing was that I went to the store, and bought a
few groceries, including some snack mix, which I told myself I could control
myself with, but came home and ate like half of the bag. I took the calories into account, though, and have been
careful the rest of the day with my eating.
Did 45 min of cardio and abs and had a hard time
breathing and relaxing during the cardio.
Ate a good dinner and I don't have to get up super-early tomorrow, so
i'll run around 7 am.
The more successful you are the greater the danger of failure.
Philippians 4:13
Saul was well educated. He was wise from a human perspective. He also understood the law of God. As a member of the Pharisees, he was given the responsibility of keeping Israel spiritual on course. However, we know that he could not do then until he met the Savior on the Damascus Road. This is where he came fact-to-face with his true identity. It also is where he under when a complete spiritual transformation.
When the odds are stacked against you, one of the first realizations that you must face is that you are nothing without Christ. Paul faced this and accepted Jesus as his Savior.
When the odds are stacked against us-
• God strips away self-dependence so that your trust is in Him alone.
• God sends encouragement when He knows you need it. Avoid pity parties. Keep your eyes on Jesus. Even though you may be facing an extreme trial, God is with you and has promised never to leave. When he tests you, He also is preparing you for blessing.
• God works behind the scenes on your
behalf. We may not see God working, but He is. He never slumbers or sleeps and
He has only good in mind for your life. Trust Him and you will experience His
victory.
Thursday
7/20/00
Good
day so far, at least I’m in a happier mood.
Had a great run this morning! I
figured out that I’m getting at least 3 miles each run.
Not bad! :) My legs are
sore and tired today, and yesterday my chest was sore and so were my obliques.
Not
bad eating today. I've eaten some
mini rice cakes, but not out of control.
I've realized that if I just eat every 2 1/2 hours, and stay on track
that way, I don't feel deprived.
2
cancellations today, which means I can do my weights and cardio at 5 pm, then
get my legs worked on at 7:00. Right
now I’ve been kicking back at home watching TV and being on the atozfitness
message board, responding to questions from readers.
I
straightened my hair and have it down today.
It does look good, with the layers curled at the ends.
Have to wear it down more often.
Human performance has nothing to do with God’s grace and mercy toward us.
He
comes to you when you cry out to Him, and He never turns away. Nothing can
change His love for you. Nothing has the power to keep you from experiencing
His blessing-not even sin once it is confessed and yielded to Him. Beloved,
accept His forgiveness and love today.
"What
is harder than rock, or softer than water? Yet soft water hollows out hard
rock. Perseverance!"
- Ovid
Tuesday
8/1/00
NEW
MONTH...NEW START
I've
been away from home since last Friday, kidsitting. Not too bad, I ate a lot of crap and haven't gained weight,
so that's a relief. I've been
working out like a madwoman and using the Lipokinetix, so that's made the
difference. I've felt unmotivated
and unchallenged with my life lately. Last
month was a slump. Now I’m
feeling better, thinking about going back to school, and trying to be more
positive. I can't keep the
negativity up, it's so self-defeating.
About
the Dallas competition, I just can't seem to get excited about it, at least
not like I was about Florida. I
guess since I’ve done one before and now know what to expect. I don't like the fact that if I slip up just a little bit,
which is nothing for most people (but to me, the most minor slip up is major),
I just want to give in and give up and I feel like a failure.
Had
good workouts today. Yesterday
and today I did cardio 3 times, 30 min each.
I did arms this evening, and had a good workout there too.
I feel like my tummy is huge and even though people say I’ve gotten
leaner, I can't see it. I can
tell that my legs have shrunk, though, it's all the running I’m doing.
Since
I’ve been kidsitting, I haven't been logging my workouts on the computer for
myself and Coach A. I just don't
feel like it now, even though I’m home and back in the routine.
It's really time-consuming.
Wednesday 8/2/00
REST
DAY!!!
Haven't
taken one in over a week and a half. About
time, my body needed it! I'm
bored though, and feeling the urge to go workout because of it.
I got a puzzle to work on, so I’ll do that in a little bit.
Just have to train one client this afternoon, 5:30.
Had clients this morning. I
tanned too.
gggfffgggfffgggfffgggfffgggfffgggf
"There
is nothing wrong with change, if it is in the right direction."
-
Winston Churchill
gggfffgggfffgggfffgggfffgggfffgggf
Friday
8/4/00
Yesterday
was a better day than Wednesday. I
did cardio 3 times, my morning run was about 45 min, I did 30 minutes at
11:30, and then 30 more at 6 pm. Got
legs massaged at 7 pm, and left hip was very tight and hurt, and it's sore
today. Now i'm at home it's
almost 1:00, and i'm bored. I'm
going to go workout later this afternoon.
Dad emailed me yesterday, and it was a nice one:
Mom
emailed me yesterday:
Dear
Sarah,
I
know how it feels to be unchallenged..think about why working on a Masters is
a good idea. Ask yourself:
Would a Masters give me more options or a chance to do more?
What would I get a Masters in? Or
do you need a change of scenery? Do
you still want to start your own business? What do you feel passionate about? What is your bliss? If
you do not feel excited about this Dallas competition, then rethink if you
need to go or not. Also, maybe
competitions are not the healthiest thing for you to do or just maybe you are
not so driven this time, which just might be better.
Love
you, MOM
Sunday
8/6/00
I'm
seriously questioning my need to compete in Dallas. I have done so much in preparation for it, but my heart
hasn't been in it lately, and I'm doubting myself.
I'm not looking forward to it. Today
is a rest day, and I’m determined to not feel bad about not working out.
I've been feeling more and more controlled by working out over the past
few weeks. I really do think I
have a problem with this, and I need help with it.
It controls my life and I keep letting it control my life because I
don't know how to go on otherwise. It's
my coping mechanism, and the way I can feel good about myself.
The catch is, the more I workout, the worse I feel and the fatter I
think I am.
Tonite...
Dad
and I went to dinner and had an AWESOME talk.
I feel TONS better! Almost
started crying! We talked about
family, problems, and that I have decided not to compete in Dallas.
Yep, you heard right...this is something that has really been bothering
me the past couple of weeks. I am
not happy about the thought of competing right now, even after all my work,
it's just not fun and I’m not looking forward to it, because it's made me
miserable...SO...I’m not going to compete this month.
No one is going to care, and I’m going to do my best to not feel bad
about what I’ve decided. There
are so many more important things that I need to focus on right now, like
getting to the root of my issues and going back to school.
I want to live each day 110%, not just go through the motions like a
robot not having the least bit of fun. It's
amazing what good getting stuff off your chest can do.