Dehydration

The last couple of days I've felt sooooooo sleepy, yesterday at work and today at home.  Today I put it down to a good Body Pump session and having the kids for the day.  But it didn't quite equate as I'd had an awesome nights sleep and the session wasn't any harder than usual, really.

So what did I do last night and this afternoon to 'sort myself out'?  Ate loads of crap that's what.  Pretzels, nuts, chocolate, etc.  What a douche.  Of course it didn't work. 

Drinking a pint and a half of water however, feeling pretty normal again.

Doh

Perfecting pull ups for women

So we're off to the gym and one of my major ambitions is to do pull ups. Bit of research and the first problem is mass - you need to be lean to lift your own body weight. So I'm working on that (obv) and the new clean and dry regime should sort that out.

Second, you need strength in the right muscles to achieve the action, I found that out from reading this article:

http://breakingmuscle.com/womens-fitness/women-and-pull-ups-3-secrets-for-success-youve-probably-never-tried

So the exercises recommended are:

Improve strength at start of the pull

1A. Reverse preacher curl, 6-8 reps. 2.5kg x 2 + bar

1B. Standing barbell curls, 6-8 reps 3.75kg x 2 + bar

1C. Incline dumbbell hammer curls, 6-8 reps 6kgs

Improve strength finishing the pull

1A. Reverse flyes, 6-8 reps (they would be bent over lateral raises, but we’re already lying on a bench)

1B. Elbows-out rows, 6-8 reps

1C. Batwings, 6-8 reps

3kg 1st set, 4kg 2nd set, 3rd & 4th 3kg flyes, 4kg rest - go to 5kg next time

Link the body together: hollow drill

3kg 1st set, 4kg rest - try 5kg next time. 

Verdict

A good arm and shoulder session. Wonder how it'll feel tomorrow?!

Line in the sand

Today is a big day for me. Today is the first day of the rest of my sober life. I am giving up the thing that stops me achieving what I want to achieve. My crutch. My life long friend and comforter. Bye bye booze. 

And I'm hoping to see the benefits ten fold in my training. Watch this space. 

Stats

Nike fuel: 2,289 (work days are pants)

Net calories: unknown (anniversary takeaway and wine)

Activity: generally fuck all

Really need to get up early or do something at lunch. Why can I not do more? Because I have enough to do? Why do I feel so mentally weak???

Today's stats

So managed that WOD relatively easily on the treadmill. Started at 10k/hr on the first set but was at 11/11.5 at the end. Last set blasted out at 13.5. 28.42m for the set and have felt the afterburn all day. 

Today's stats:

Nike fuel: 4,215 on a 5 day streak

Net cals: 1,268

Gym: WOD, 20kg weighted squats, some tris

WOD for tomorrow

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Gonna start at 10k/hr on the treadmill and see where I get. Reckon I can do it in under 25 mins. Let's see! 

Day ?+2 stats

Weigh in: lost 2.5lbs yay!

Net calories: didn't count but have eaten loads 

No gym: just gardening

Nike fuel: 3,991

Day ?+1 stats

Nike fuel: 6,105 boom!

Gym: body combat - kicked my ass - sore arms after pump

Net calories: who knows - had a big night out and fell way off the wagon

Day ? Stats

For some reason the fuel band didn't sync with the phone yesterday, but I know it went over 4k so am happy with that!

Gym: Body pump

Net calories: c 1700

Thermo pills seemed to really boost body pump - more energy, a real buzz - needed to work hard to control it almost!

Black dog

Totally useless these past two days. Feeling very mentally tired. Not sure what's brought it on but my black dog (aka depression) is hanging around, zapping all resolve and positivity. It's like it curls up in my chest and deadens my heart. It's a heavy weight pushing me down, making any positive effort so difficult. I keep bursting into tears and I can't seem to laugh off the hardships and the mishaps. I can't control my kids without yelling, I can't cope with all the demands put on my by others or that I put on myself. I just want to dive into a bottle of wine and swim about in the place where nothing matters, I don't care, everything is slightly funny and mistakes don't matter. I hate it. I don't want to be this weak, pathetic person who can't cope. I want to laugh it off. I want to say it doesn't matter. 

But I can't. 

Day 2 stats

Nike fuel: 2,677

Net calories: 1,222

Activity: yoga 

Supplements

Just ordered new protein supplies as we're running low in the house. We love My Protein and both of us (husband that is) just go for their normal impact whey protein. 

I've decided to give their Thermopure fat loss capsules a go. Will post results and comments as we go. 

Am hopeful the reviews are true. The last time I tried Maximuscle's fat loss pills I went a bit nuts!

http://www.myprotein.com/sports-nutrition/thermopure/10530152.html

Day 1 Stats

Nike Fuel: 4,966
Net calories: 1,258
Gym: running + WOD

Paleo eating

I love the idea of the Paleo diet.  It's logical, it's obvious - simple!  If it doesn't grow or run around then it's probably not all that good for you.  Sticking to things that are least processed is a winner.  They're usually less expensive and you know what's in them.

I'm not really one for worrying about things being organic as I reckon we're exposed to so many different chemicals and nasties on a daily basis that what we eat won't make much difference.  I try to go for free range and hate factory farming, but I'm not going to lose sleep over it.  There's only so much you can do.

So from a bit of research I found this simple guide:

The Beginners Guide to the Paleo Diet

And my general diet for the past 2.5 years has been light on these things anyway:

• Cheese
• Butter
• Fats/oils in general (we use frylight for cooking)
• Bread

So I'm trying to limit grains further, although I'm including rice as I figure it's a grass, and aiming to eat less carbs generally.

It's really really hard!!!

I've also found loads of sites that offer you recipes and ways to make everyday things paleo-style, but I find them all a bit daft when they say you need a waffle iron or a food processor to make them. 

So I'm sticking to the basics:

• I avoid sugar 
• I avoid dairy where possible and within reason
• Meals will usually consist of vegetables and lean protein with some unrefined carbs
• I eat fruit/veg as snacks between meals

Also:

• I will not take the easy option of takeaway
• Pizza cannot have cheese on it
• 3 coffees a day is enough (although this is the first rule to get broken on a daily basis)
• I drink lots water and green tea

This is all well and good, except when it all gets a bit fraught on a work day and all I can think of after 5pm is 'Where the hell is the wine?!'

Crossfit approach to life

• Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. 
• Keep intake to levels that will support exercise but not body fat. 
• Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. 
• Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. 
• Bike, run, swim, row, etc, hard and fast. 
• Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. 
• Routine is the enemy. 
• Keep workouts short and intense. 
• Regularly learn and play new sports.

~Greg Glassman

Gym report

So today I had 1.5hrs at the gym and couldn't get into any classes so here's what I did:

5k treadmill hill intervals

• took about 32mins
• running between 8.5k/hr and 10.5k/hr with a little blast at 12k/h at the end to get the damn thing done.
• gradients, think there were 5 sets, 3% up to 6%

Managed it, wanted to quit half way, but told myself to STFU and get on with it.

So then I had a good half hour left before getting the kids, so I did some curls with the bar (approx 10kg) and some tris with 10kg

Then I figured I may as well have a go at the WOD:

Sunday 140511

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Then 3 rounds of:

5 pull-ups

10 push-ups

15 squats

So to modify, I used the pull-up machine and set to 30kg (just under 1/2 my bodyweight) - the rest I knew I could do.

I did 4 rounds, using the treadmill set to 0.4k, gradient 0.5 and from 13.5k/h to 12k/h by the end.  Did last set of push ups on knees to make the time, but had time left so did another set on knees to compensate - really need to work on my pushups.

For squat technique: 
Crossfit journal squat clinic
Article

Got to stop slacking

So today is weigh day and the scales haven't budged this week.  I am not at all surprised and tbh quite relieved as the week started out very positively, bags of exercise, tracking food, sticking to calorie limits etc.  Then it got a bit stressy and Thurs, Fri, Sat went off the rails.

So staying the same is a bonus in my view!

This has got to stop if I'm going to make any progress.  It's daft working out all the time at the gym but then eating rubbish and drinking too much and cancelling out all that effort.

So - here's the plan: put it all out here and post daily calories consumed, Nike fuel earned (will explain later), calories burned and the results of the weekly weigh in.  Nowhere to hide!!!

So here's the starting stats:

Weight/fat to drop: 16lbs
Vital stats:

Chest 32
Waist 31
Hips 43 (this is the fattest part of my saddlebag arse btw)
Thighs 26

Here's what Cameron Diaz looks like in numbers (gotta have something to aim for right?!)


Chest: 32
Waist: 26in
Hips: 35in
Thighs: 22in
5'9" 120lbs

PIP week 2

Did this one in the back garden.

4 mins body parts warm up (shouting out a body part which you have to then touch on the floor)

Easy WOD "Barbara" (Crossfit variation)

5 TRX pull ups (as low as possible)
10 push ups
15 sit ups
20 squats (weighted optional) (used 10kg kettlebell on sets 1,3,5)

3 min rest between, 5 rounds

Stretch

Optional 1mile run as fast as poss to finish

Managed a pb on the mile run: 7.55s - could have probably gone faster but it's hard to pace yourself when you're trying to measure the mile - have got a marker and can visualise it now so next time am going for 7.45s

Pain in the Park Week 1

I'm doing circuits in the park with one of my very good friends once a week after work.  We started to two weeks ago with this which was surprisingly tough. 

Week 1

Jog (1 lap of park) to warm up.

10 reps trx push ups
10 reps kettle bell squats (used 10kg)
10 reps trx biceps
There and back weighted walking lunges (used 2 4kgs and did 10 there and 10 back)

Hill sprints/10 burpees

Repeat x 3 rounds

Abs:

10 full sit ups
1 min plank

X 3 rounds

Stretch

Throwing down the gauntlett

I've been meaning to do this for a while now as I'm getting more and more into fitness and training and a blog feels like a good place to combine a load of resources and also track personal progress.  Plus I'm trying to get my friends into training (as it's more fun to work together) so this could be a place to share ideas.

So the title - Clean & Hard Pressed - sort of describes how I got here:  I'm firstly hard pressed for time, as I have two kids under 5 yrs old, a full-on job 3 days of the week plus family, friends and a house to run.  I'm also a sucker for a new hobby, but my mainstays over the years have been knitting and sewing, plus cooking for the family including a dabbling in baking - although that's a bit at odds with the clean living.

Second, I got into going to the gym about a year ago and I am hooked.  I've had gym memberships before in my 20s, ironically when I had all the time in the world, and never really made the most of it.  But now, I'm like 'wahey! this is awesome! and people are there to look after my kids - get in!'.  So I started off doing the usual stuff, then got into TRX and kettlebells, then Body Combat and Body Pump which introduced me to the wonders of weight training.  So I started researching after getting addicted to doing clean and presses and discovered olympic weight lifting and the wonders of Crossfit.

Finally, the clean element.  I've been on a mission my whole life to be totally happy with my body, pretty much like every woman I know.  I almost got there after my son was born: Slimming World combined with breastfeeding = best body weight ever since being 16.  However, life gets in the way and a few pounds have gone back on, although I reckon a good few of those are now muscle, so I'm doing my best to eat as cleanly as possible most of the time.  I've since read Skinny Bitch and discovered the evils of sugar (although that's about as far as I go with that book) and am into the Paleo/Caveman diet as far as you can without turning into a social recluse.  I'm hoping to use this blog as a reminder of my goals, a confessional (I go off track soooooo easily) and a place to collect recipes and ideas for clean living.

All great and good intentions: let's see how long it lasts!