Becoming a Beautiful Badass

Image by undergroundbastard via Flickr

It's been about a month since my last post. I overdid it after the marathon, then ended up with poison ivy. I'm finally getting back to normal and then I caught whatever my kids had last week...oh the joys of being a parent. I've had a fever for 2 days and a seriously sore swollen throat. I can handle the sore throat it's the fever that turns me into a big baby.

A while ago I happened upon a link via a fellow blogger's site and I was introduced to this no-nonsense trainer Nia Shanks. This woman is certainly someone to look up to. She can deadlift 315 lbs! She recently released her new training program "Become a Beautiful Badass" she had me at the title. So, I thought about it, talked it over with my husband and decided not to purchase the program...and then I decided you know what? What do I have to lose? It really is common sense and simple. To find out more sign up for the Beautiful Badass Mini Course.

I'm committing to following these simple guidelines over the next 12 weeks (to start). I'll keep you posted on the results. I'm excited about focusing on strength and improving performance instead of weight loss. I will follow her simple nutrition guidelines as well.

Instead of waiting for some perfect day to start (remember I'm still feverish) I didn't want to wait. I started today. Here is today's workout:

Deadlift: 5 sets of 55 lbs x 6 reps

Chin-ups: 5 sets of 6 reps

NOTE: So, at 233 lbs chin-ups aren't happening right now, so I did my best. I used my weight bench and barbell to pull my torso up off the bench. I made sure to use my arms to pull myself up and even at that it was not easy. At some point I hope to get a power rack and resistance bands. For now I'm doing my best with what I've got.

Standing Overhead Press: 5 sets of 40 lbs x 6 reps

Plank: 3 x 15-20 seconds

NOTE: I surprised myself with this one, I held on longer than I thought I could.

Tomorrow I'm off to find a hill and run some hill sprints. September 13th will be my 12 weeks. I can't wait to see how strong I am then!

My Archnemesis - The Lying Leg Raise

Do you have one exercise that you absolutely hate and dread doing? Is it the one exercise you really SHOULD do? My exercise nemesis is Lying Leg Raises. I absolutely hate these but they're so effective. I'd rather do 100 crunches then a set of leg raises, so I thought I'd blog about it. 

The Lying Leg Raise targets the lower abs, but also involves the hip flexors to a large extent. 

Lie flat on your back with your hands palms-down underneath your glutes to cradle your pelvis during the movement. Your upper back, arms, and hands will be all that is in contact with the floor throughout the exercise.

Keeping your legs stiff and straight, raise them up off the floor until vertical. Thrust your legs upward as though trying to put footprints on the ceiling. Keep your legs stiff and straight throughout the movement.

Lower your legs until your lower back is back on the floor then lower your feet down almost to the floor (don't touch the floor to maintain tension in the abs). These are much more effective than simple lying leg raises as the thrust up further works the lower abs.








When I first started working out again back in November/December I'd avoid these as much as I could. I could barely lift my legs in and up and when I managed to do so I could barely do 10 reps per set. 

I do the flat bench version which you can see at BodyBuilding.com. Over the last couple of months I've been able to increase to 12 reps and y range of mobility is getting better all the time. Today I was able to add the lift at the end...I haven't been able to do this, since, well, I honestly don't know when. 


The worst thing about this exercise is that I KNOW it's effective. There's nothing worse then hating something that you know is good for you. So, with that in mind...I highly recommend adding the Lying Leg Raise to your routine. If I can do this exercise - anyone can!


I find the biggest encouragement is when I complete a highly challenging exercise. I end up feeling like I kicked it's butt instead of it kicking mine. I encourage everyone to do at least one exercise you hate and tackle it until you make it your *****! 


Which exercise do you hate doing the most? What is your exercise nemesis?

Vlog Attempt #2

Good evening. Last night I went downstairs to workout and was really uncomfortable. I'm alone this week as my husband is away. The kids were in bed and I was worried I wouldn't hear them so I opted out. However, I made a point of working out before supper. It helped workout some of my frustrations from the day too and as always I am left wondering why I ever stop working out when it leaves me feeling great! 

Today's workout: Upper Body and a little Cardio - 40 minutes burned 308 calories

My kids are in bed and it's been a very very long day. I'm going to go relax now...I think I've earned it. Man, I can't wait until my husband is home! 

Winter Blues

Well, as my absence can attest to...I have not been working out. The Winter Blues did in fact catch up with me after-all. I'm trying to get back into working out but the motivation just isn't there. I decided to try a video blog. I'm not sure if this will become a regular thing and please excuse my crazy eyes...I'm not used to trying to talk into the camera. I'm off to attempt working out...wish me luck!

BodyBuilding.com Review

Happy Friday Peeps! Yes, it's Friday and I'm blogging ON Friday! Before I get into today's topic I want to say a shout out to my girl Lynda! She's following her dreams and making them a reality!

HAPPY BIRTHDAY LA LA LYNDA! Stay true to yourself. You amaze me each and every day. I loves ya girl!!

Well, today, I want to introduce you to one of my favorite sites:

http://www.bodybuilding.com.

No, I don't want to become some extreme body builder. This site has something for everyone - whether you want to lose weight, gain weight or become an extreme body builder.

One of my favorite features is the Exercise Database. In fact, this is what initially brought me to the site. I was researching different weight lifting exercises and the proper way to perform them. The best part is the site isn't just for men, they have a tonne of information geared towards women.

This screenshot is only about half the info on this page.

When you select the exercise you want to learn about you can select either Male or Female. It then starts off with a video to show you how to perform the exercise and gives you details about the type of exercise, which muscles it works and much more. Below this are photos of the exercise being done followed by written detailed instructions. They also give alternate exercises for the same muscle group. This has been my best friend! There have been workouts I was trying to follow but some of the exercises I was unable to do. With the BodyBuilding.com exercise database I was able to find an alternate exercise that worked the same muscle group just as effectively. You don't have to be a member of the site to use this feature.

Now I'll show you some of the feature of being a member - the Dashboard. This is where you can set a Fit Status, your Motivation Level, upload Progress Pictures, and see your Progress. There is a section to keep track of your lifting stats as well. I'm still just getting know the membership side of this site. I've been trying to utilize the site more so there's a lot more then I'm touching on. I really enjoy using the Motivation Level. Yesterday I went from a 5 to a 9 because I forced myself to workout when I didn't feel like it, in the end I felt great because I did workout.

BodyBuilding.com is so extensive they've separated it into 4 main groups. The Store which is pretty self explanatory. The SuperSite which includes the exercise database, workout routines and body transformation stories. BodySpace is the members section that provides tools and an online community to help you with your journey. The Forums which I haven't really used yet. 

There is on more section I wanted to mention from the SuperSite. This is where I've done a lot of my research to find the right plan for me. There is a section specifically for women with an extensive selection of articles for training, nutrition, supplements and more. They have complete programs to follow and provide you with a workout, nutrition and supplement plan. 

The best part about BodyBuilding.com is that these are real people who've put these programs to the test. A lot of them have been where I am today and now they are personal trainers or just sharing their personal experience. 

If you'd like to check out my personal page on the site please go to:

http://bodyspace.bodybuilding.com/QueeneElle/

It's easy to find inspiration here and I highly recommend using BodyBuilding.com! 

Plan of Action

Good Morning. I know I'm late with this post. I did start out on Friday to write an entry, but I decided with a New Year I needed a new blog design. So, I spent most of the day playing around with the look and feel. I had a more serious blue sophisticated style and quickly realized it just wasn't "Me".  

I do hope you like this new design. I tried to make it fun and to reflect me in blog form. Before you ask...No, I don't think I'm a decorative pillow. ;)

After the design was complete I knew what I wanted to write about but I wasn't ready. I told you last week my "resolution" is to stop procrastinating. Well, I worked out once last week and realized I need a good solid work out plan. The one I was using previously was a good stepping stone to getting back into working out, but I want More out of my work outs. 

It took me a blog re-design, a couple of days of gathering information, a whole lot of printing, hemming my jogging pants and an evening fixing up my weight room. Okay saying weight room sounds like I have this fancy place to work out when it's really my laundry room with my weight stuff in it, but hey I work with what I've got. 

I'm really pleased with my overall plan and how I've got everything set up. So, pleased I had to take pictures to show you:

I know it looks a little stalkerish but I assure you these are all exercises printed from Bodybuilding.com

This is my cardio plan 

My stack of weights

My weight bench and running shoes

As for my plan itself, I'll pretty much be following the 12-Week Body for Life Schedule. I'll be weight training 3 times per week and on alternate days do cardio also 3 times per week with Sunday as my rest day. I'm going to use High-Intensity Interval Training (HIIT).

Wish me luck I'm officially starting today after work! I must say I'm excited about hitting the weights again. I really do enjoy working out. See you all Friday!

Kick A$$!!

Image via Wikipedia

Holla Peeps! Here I am! Did you miss me again? I know, I know..it's been two weeks since my last post. I have good news though! I haven't given up.

The motivation thing totally struck a chord with me and I haven't been relying on motivation. I've been dragging my butt to my homemade gym and working out.Out of the last 27 days I have worked out 14 of those days! As most of my loyal followers know this is HUGE for me! I tend to do well for a few days and then let something get in the way. Not this time. I'm still at it and just in time too, winter is around the corner. I think I'll do well this winter since I'm already setup with my workouts.

Most of my workouts are from 20-40 minutes depending on the day. I've got 4 workouts that I do regularly - two upper body and two lower body. I discovered a different way of doing cardio at home without a machine. I'm currently only doing about 10 minutes of cardio per workout and I do plan to increase that time but for now that 10 minutes is kicking my behind. I've narrowed it down to a circuit of 4 exercises - toe taps (20), froggy jumps (10), wall push-ups (20) and jump squats (10). I'm trying to add a fourth set of the circuit but I'm not there yet. I'm heaving by the end of my circuit. I then immediately go into my weight training.

I've hurt myself a few times trying to get my routine down. I've discarded a few exercises which just aren't for me...like step jumping jacks....such a bad idea! Let's just say I lack landing control which leads to some major pain!

This month I've been focused on exercise and just getting it done. I'm so pleased to report that it's working for me. Now, I have to concentrate on calories. While I have been tracking my calories I haven't been very diligent with remaining within my daily calories.

I'm not sure if I mentioned it in my last post, but I had a run in with my PMDD this month. So, over the course of the last month's birth control pill pack I missed four pills. Let me tell you I discovered how vital that little pill is to my sanity. I went back to my crazy PMDD self for 2 weeks, all because I missed four pills. I make sure I take my purse with me everywhere I go now. At least I can say lesson learned, birth control is vital to my sanity and quality of life.

No Pain No Gain?

Image via Wikipedia

Well, I had a good week with working out and then Sunday night went to bed in tears from back pain. I'm not sure if it was biking, weight lifting or if it was the reverse crunches that messed my back up. I didn't lift anything too heavy so I am pretty sure it was the reverse crunches since the pain is more around my tailbone than just my lower back. Also, I'm inclined to believe it had nothing to do with muscle since Advil and back pain medication did nothing for my pain. A friend gave me her leftover T3s (there were only 5) and these didn't help with the pain, but did help me get a good nights sleep at least.

It's now Friday after work and I'm on the bus as I type this. My back still hurts, but no where near as badly as the first few days. I wanted to take 2 days off and start again, but at this point I don`t want to further mess up my back. I'm going to start fresh after the weekend.

I've continued to try and limit my food intake. I still haven't had any cookies,  but I had a hefty piece of buttermilk pie Sunday night. I admit that there were a few times I used my pain as an excuse to eat. However, I did not use it as an excuse to eat poorly every day all day. I`m not sure that I'll lose any weight this week without the working out, but I'm sure I will have at least maintained what I've already lost.

I'm still enjoying my new outlook on life. I've been craving healthier foods a lot more than the fattier foods. I've got hot sausages in the freezer that I haven't wanted to eat because of the grease. Just one example of small changes I`ve notices in myself lately.

I will keep you posted on my return to fitness.

How I kicked my own butt....

Image via Wikipedia

So, I've managed to keep my momentum since my last update. Monday I had to work in the office, but brought a healthy lunch and actually ate it instead of buying something. I even went with a lower calorie coffee from Starbucks. 

It's still early on, but I've managed to work out 3 days in a row. I've also managed something else "new". I've eaten only one bowl/plate of food and I haven't binged on anything. Again, I know, it's still early on, but I'm very proud of myself for the progress I've made so far. 

I decided to do cardio one day and weight training the next and keep alternating. Since, I went for a walk/jog on Sunday that meant Monday was a weight training day. As usual an obstacle came up to try and deter me from my path. I burned my left hand while making supper. It hurt so badly I was calling it quits, but my amazing husband went out to "get the paper" and came home with some burn cream. I watched House and then decided I could do my lower body weight training instead of the upper body training I'd had planned. 

My quads still hurt from these:

Dumbbell Squats (Q) with two 5 lbs weights 4x12

Dumbbell Sumo Squats (Q) with one 10 lbs weight 4x12

These exercises are so simple, yet very difficult:

Dumbbell Lunges (H) with two 5 lbs weights 4x12

Straight-leg Dead Lifts (H) with two 5 lbs weights 4x12

I already have fairly strong calves so I didn't do as many sets on my calves:

Standing Calf Raises (C) 2x12

One Leg Calf Raises (C) L-1x12 R-1x12

We had a family crisis at the end of my workout so I didn't do more, although I'm not sure I could have managed more my first time out. I did something right since my abs hurt today:

Crunches (A) 3x12

Bent Knee Leg Raises (A) 2x12

After my workout and my family crisis was over I laid down on the couch and promptly passed out cold. I woke up at 2:30 am and went to bed. It was the best sleep I've had in a long time.

Today's workout was supposed to be walk/jog again but it snowed here in Ottawa which later turned to rain. I considered going outside anyway, but looked up heavy bag routines. I came across this 30-30-30 routine and boy did it kick my butt. 

The first 30 seconds you hit the heavy bag with regular speed. The second 3 seconds is the hardest because you have to be quick. You lift your knees and hit the bag while rotating around it. All this is done as quickly as possible and with your knees as high as possible. The last 30 seconds is knockout punches - hit the bag as hard as you can. Rest time in-between sets can vary anywhere from 1 minute to 15 seconds depending on the workout you're looking for. 

I used my Cardio Trainer App on my phone to determine the 30 seconds. I'm not sure how many full sets I did. When I grew too tired of keeping this up I improvised and went between the three types of heavy bag exercises as I could handle. I started to get really out of breath and a stitch in my side so I ran/walked forward 4 steps and backwards 4 steps. I kept the last but up for about 5 minutes. I lumped this in as aerobics and my total workout was about 20 minutes. 

Date:      Tuesday Apr.27, 2010 06:36 pm
Distance:      1.14 mi
Duration:      00:21:46
Exercise Type:      Aerobics

Right now I'm trying to focus on building a decent routine, one that is reasonable that I can stick to. I feel good about this fresh start, but I've said that before. Well, I'm off to bed - g'night. 

Early Morning

Image by drocpsu via Flickr

Sigh...it's 5 a.m. No way am I getting up. Oh Laura...you should get up and go for a walk. Nope, I'm going back to sleep. Sigh...you're up now might as well get up and go. I need clothes...got them. Hmm, where's my sweater? It's so dark in here...stupid phone won't stay lit so I can see. Can't find it, gonna check downstairs. Okay...I'm going...as soon as I find my sweater...oh wait breakfast. Ugh! Drinking hideous Slim-Fast shake...ugh! That's gross. Now, where is that sweater...not the main level or basement...back all the way upstairs....nope...Okay get your shoes on dummy. You do this every time. You focus on one thing and when that doesn't work out you just don't go....Oh, just grab any sweater from the laundry room...Wait...what's this? HELLO sweater! I've been looking for you. I didn't even know you ended up in the laundry. Okay, shoes - check...Ready to go....

Well I did it. I went for a walk this morning. I can barely believe it! I went for 30 minutes. I feel pretty good that I accomplished something. I admit before I even made the half way mark I wanted to turn around and go back to bed, but I marched on. I didn't go as far as I'd have liked, but that will come with getting out on a regular basis. For now my goal is just to get out there at least 3 times this week.

Date: Wednesday Apr.14, 2010 05:23 am

Distance: 1.86 mi

Duration: 00:29:52

Rest Day

Image by lululemon athletica via Flickr

Today is a rest day! WOOT! See you tomorrow.

Excerpt from 3 Weeks to a 30-Minute Running Habit
Congratulations! You completed your first two runs and you've reached your first rest day. That's right, you're not running today. Give yourself a well-deserved break from exercise. Or, if you have the energy and the motivation, do some cross-training. Go for a hike, ride a bike, or take a yoga class. But whatever you do, make sure you take it easy. Rest days are important to give your running muscles a break and help prevent injury.

Spring has Sprung!

Hello Spring! How I've missed you!

Isn't it wonderful? The days are brighter, the weather is warmer, the snow is almost gone and it hasn't even been slushy! Can you believe it's already the middle of March?! It feels like waking up from the darkness of despair and coming out into the light of life!

With the nice weather comes the urge to get out and get some exercise. Last night we all went for a walk after

dinner. It wasn't a very fast walk or very far but it was nice to be outside and spend time together as a family.

This weekend was super productive, I realize now I must have been spring cleaning without meaning to. We've had a lot of trouble getting Riley to sleep over the past month. Seems to be since she got sick in February first with the flu then with a cold. It got to the point even if she woke in the middle of the night she refused to go back to bed.

Friday night was bad, I thought I'd finally worked out a new routine with her, but she woke at 3 am and started freaking out when I wanted her to go back to sleep. It was then I realized the real problem and that's the neighbors. They're young and were having a party. It wasn't a loud party by any real standards, but Riley's room is right above the front door. So, Saturday I set out to switch Riley's room with my office and she's slept well ever since! She loves her new room and even plays in it. In the process I organized my office which in itself is HUGE!

Well, as you know it's March. October is only 7 months away. That means I've got 7 months to get in shape for the CIBC Run for the Cure 2010! Check out my donation page. I'm not sure when they switch everything over to a new year, but I'm already preparing. So, to get started I'm going to follow an About.com program 3 Weeks to a 30-Minute Running Habit.

Day 1: Let's Get Started

Today's run: Start with a 5-10 minute warm-up walk. Run 1/1 x 10. (Run 1 minute, walk 1 minute, ten times, for a total of 20 minutes.) Finish up with a 5-10 minute cool-down walk. Remember to take it easy and don't worry about your pace at all.

I'll let you know how it goes!

Three Days In

Today marks Day 3 of taking Meridia. I have noticed a huge difference in the amount I am eating, both in meals and in snacking.

Now, I'm not sure if Meridia works immediately or if it takes a few days to get into my system. Maybe it's all psychological that I feel full so quickly, but if it is I don't care and I don't want to know. Whatever works!

I know the weight loss will take a lot longer and I'm not trying to delude myself that the weight will fall off with no effort. Right now I'm just aiming for baby steps.

I'm quite shocked at the amount of food I was consuming. I know I'm fat and I knew I ate a lot
but it wasn't until i felt myself full before the end of a bowl of food that i realized truly how much I've been over eating

I can't say that I haven't had any junk food but I can say it isn't nearly as much as it would be prior to the medication. It's only 3 days in and I still have the urge to snack. I find that I don't want as much to eat or nearly as often. I'm slowly starting to incorporate more fruit and veg which is hard to do after so many years of junk food. It's not even that I don't like fruit and veggies, it's just bad habits. Speaking of bad habits, I still haven't managed to get off my duff to exercise, not even a short walk. I know once I start exercising it will get easier and I'll enjoy it.

I mentioned previously some of the reasons I decided to go to the doctor about Meridia. There's another reason, well technically there are lots of reasons, but one in particular I want to share. A friend of mine recently gave us some furniture. We're so lucky that she thinks of us. She gave us a new kitchen table one of those round wooden ones with the wooden chairs.

When I went to put the chairs around the table I noticed a label under the seat that says not to exceed 250 lbs. I'm pretty close to that in weight and I find it highly embarrassing that I feel like I cannot sit in these chairs.

I've also go my Run for a Cure on October 4th. It was supposed to be my goal, to run the 5 km. At this point I know that is not possible and I will be walking it. It just goes to show that a year can really fly by and nothing much has changed. I am still excited about doing this run and am now looking at it as a starting point. If it's possible I would greatly appreciate any donations. My goal is $300 I'm almost half way there. If you would like to donate you can do so here.

My weight holds me back from a lot of happiness in life. It's time for a change. That time is now. Thank you for your continued support over and over.

eLLe