December 2003 Journal

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MAKE FOOD WORK FOR YOU

Let's get ready to rumble!
12/22 thru 12/28- Well, another Christmas has come and gone! I have to admit that I have a hard time truly getting into the Christmas spirit--maybe it's the cold weather or stressed-out crowds or temptations. Hmmm. I do, however, enjoy the kids' excitement, catching up with family, and the unexpected gestures of kindness this time of year (I need to do more of that). Looking forward to a great 2004 with more challenges and experiences!

I kept up with my training and will be changing my split next week to keep it interesting. I didn't go crazy this week with all the holiday food and it wasn't too much of a struggle--usually it's very tough not to give in as we're sitting around chatting with a bunch of goodies on the table. I think I got into some interesting conversations that kept my mind off it, and I feel better for it!

The longer I'm into this fitness thing, the more I realize that there are many aspects that training and nutrition affect-- physical, psychological, biochemical, emotional. Yeah, corny but TRUE. They all can play a part in why I do it. I am always looking for more insights and motivation to be a well-balanced person. My focus just depends on where I'm at or where others I work with are at. And I really do think about things other than fitness (family, work, vacation, meaning of life), but most things revolve around it. If I don't have energy or I'm sick a lot, I won't want to do much of anything. I am currently diving more into how nutrition affects us, sooo...

CAUTION: Body under Construction I decided to enroll in an ISSA certification course called Specialist in Performance Nutrition. As a Certified Fitness Trainer already, I need to earn a certain number of continuing education credits within 2 years to renew my CFT certification. It's been close to a year, and I've been interested in this one. I get a lot of specific nutrition questions here at "FitnessLynn.com" and just want to learn more. I also received a couple of books as gifts relating to food cravings and food seduction. I hope these books give more insights into why people have trouble staying with a nutrition plan, especially when it has made them feel better. Maybe it's more than just a matter of willpower. Hmmm, I foresee a new page in my Nutrition Section in the near future...

Food choices and timing are important. You HAVE to eat to survive, so why not make that food work for you instead of against you? Good things will happen.

NUTRITION - TYPICAL DAY (approx. 192g protein, 115g carbs, 35g fat  -or- 50%-30%-20% of 1543 cals.)
05:00AM  1 - 2 scoops Mass Maker (before weight training workouts)
07:15AM  3 oz. Ground Turkey Breast or Lean Beef, 3 egg whites, 1/2 grapefruit or 1/3 cup oatmeal (dry), Vitamin Pak, 2 Ultra 40s (Liver Tablets)
09:30AM   1 scoop Ultra Size, 1 scoop Muscle Provider, 1 tsp all-natural peanut butter, 2 Ultra 40s
12:30PM   5 oz Chicken Breast, 4 oz sweet potato or 1/2 cup kidney beans, spinach or broccoli, 3 Ultra 40s
04:15PM   2 scoops Muscle Provider, frozen berries, 1 tsp all-natural peanut butter, 3 Ultra 40s
07:30PM  6 oz can White Tuna, 3 cups Spinach Salad (with broccoli, cucumbers, radishes, peppers, tomatoes, peas), 1 TBS Paul Newman's Olive Oil and Vinegar, 2 Ultra 40s
NOTES:
 
Wednesday - Family Christmas - Lasagna and spinach salad for a late supper
Saturday - Another Family Christmas - White Bean Chicken Chilli for lunch(yum!), Turkey & veggies for supper, and a couple goodies
TRAINING (CHEST, BICEPS, TRICEPS) - MONDAY & FRIDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Incline Barbell Press (70-90) 3 10-12
Incline Dumbbell Press (heavy / superset with light) (35 / 20) 4 8-10/12-15
Dumbbell Flyes (20)3 12
Incline Dumbbell Curls (15-20)3 10-12
Curl Bar Curls (heavy) / superset with High Cable Curls (light) (35 / 15) 3 10 / 12
Lying Curl Bar Extensions / superset with Straight Bar Pushdowns (35 / 20)3 10 / 12
Seated 1 Arm Dumbbell Extensions (15-20)3 8-12
Reverse Grip Pushdowns(10-20)3 10-12
TRAINING (ABS, CARDIO) - TUESDAY, SATURDAY & SUNDAY, 5:30AM
EXERCISE SETS REPS
Vertical Leg Raises 3 12
Incline Crunches 3 12
Ab Wheel 3 20
CARDIO - Rowing Machine, 5 minutes.   Treadmill, incline, 20 minutes.
TRAINING (BACK, SHOULDERS) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Front Lat Pulldowns (50-70)4 10-12
Bent Over Barbell Rows (heavy) / superset with Parallel Grip Low Rows (light) (90-140 / 70-80) 4 8-12/12-15
Straight Arm Pulldowns (50-60) 4 12
Bent Over Rear Laterals (10-15)410-12
Seated DB Overhead Presses (heavy / superset with light) (30 / 15) 4 10/10-12
Seated DB Side Laterals (10) 4 12
TRAINING (LEGS, CALVES) - THURSDAY, 8:30AM
EXERCISE (lbs) SETS REPS
Leg Press (160-340)4 12-15
Sumo Squats (70-100) 3 10-12
Hack Squats (One and 1/2's) (70) 3 10
Stiff-Legged Deadlifts (30)3 10-12
Dumbbell Lunges (25)3 12
Lying Leg Curls (25-30) 3 10
Standing Calf Raises (heavy) / superset with Seated Calf Raises (light) (120 / 50) 4 12 / 12

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