Settling in...

Third week of 2009. How is your transformation going? Honestly, I'm a little behind on my physical progress due to the life transformation that takes precedence over my weight or how I look. Funny but when you get a call back from the mammogram and the follow-up ultrasound indicates a large lump, the last thing that crosses your mind is your belly fat.
Larger issues come to mind: personal happiness, life satisfaction, life direction, purpose. All of a sudden, this cancer stuff is happening to you, it's a part of your life. Coping mechanisms kick in. I an happy to say that mine have changed in the past 5 years. I didn't get drunk or stoned, I didn't dive into a bowl of ice cream or a box of chocolates, I didn't jump into bed or seek solace in the arms of a stranger. I pouted, I cried, I yelled, I worked out, I slept, I drove 7 hours to Fullerton and got on with my life.
There, I had a birthday. Experienced a personal fitness training session. Observed Fall Proof Certification practical exams, ate moderately healthy, and was consistent to my workouts. Extremely consistent since Southern California is an active, health-conscious community, especially when it's 80 degrees in the middle of January!
My workouts:

• Wednesday, Jan 14: Day off. Driving. Glute squeezes, hamstring stretches, pelvic tilts.
• Thursday, Jan. 15: CATZ interval/circuit style partner personal training session. Then did dumbells in gym: chest press/split squats. 1-arm DB row/DB Deadlifts. MT.Climbers.
• Friday, Jan 16: 45 minutes cardio in Student Rec Center. Stairmill . Interval style.
• Sat. Jan 17: Excellent Turbulence Training session at Club Met-X in Costa Mesa.

. Cable squat+ row/ incline DB chest
. Bulgarian splits/Compound seated row
. DB shoulder: front 2 rear raise/1-arm DB press/scaption/rear delt flye
. Alt DB curl/Lying DB extension/DIPS
. Mt. Climbers/Horse stance/birddog/seated leg tucks/sb jacknifes
. 7 HIIT intervals on treadmill.

• Sunday: 45 minute Cardio session @ Gold's Gym in Venice Beach. MMMmm, my favorite place to people watch.
• Monday: Major kickbutt Turbulence Training session at Fitness 19 in Folsom.
  

. Extended warm up and stretching circuit
. BARBELL circuit. This was awesome!!! 3 rounds, using 40 and 30 pound bar....
. Wide overhead BB squat(40/12, 30/12, 40/12)
. Bent over BB row (40/15, 30/15, 40/15)
. BB Deadlift (3x 30/15)
. BB Chest press (40/20, 40/20, MB push ups 8 R/L)
. BB bicep curl (3x 40/12)
. BB skull crushers (2x 40/10, 30/15)
. Burpees: 3 sets of 10
. Reverse cable woodchops (2x 40/12, 35/12)
. Back extensions (3x 10)
. 4 HIIT on Treadmill (6.0 incline, 9.0 sprint/2.8 walk)

Unfortunately, you can't work off a bad diet and I have had some dietary issues. Like the breakfast buffet at the Holiday Inn Express.... don't know where that came from I had to have carbs. And I had lots of them. Or the Mother Lode cake at Claim Jumper. OMG.....
Now I'm back home, settled in, groceries are stocked but not prepared.
Kelly Says Do This: Focus this week on smaller portions. Much smaller portions and tons of water.

Spring forward, fall back.....

Fall is among us here in Northern California.  Leaves are changing colors, the sun goes down earlier, and it's cold in the morning.   I am a summer bunny so this is a bittersweet time of year for me because I would rather sweat than shiver.  I think the sun is more fun to play in than the snow, and to me, being outside is better than being in. 

In fact, Seasonal Affective Disorder is a depressive-like syndrome that occurs during the winter months due to lack of sunlight.  A client of mine and I both share this malady, gaining weight in the winter.  Not to justify, but it's instinctual.  Bears hibernate and store fat to keep them warm, right?  

Mark my words, this winter I will not gain weight but instead, I shall lose 5 pounds.  How am I going to do that?  Monitoring my food intake.  I am a protein-type and thrive when I eat more protein than carbs.  I am going to eat 5-6 times a day, minimizing fatty foods and watching my alcohol intake since that's nothing but empty calories (2 weaknesses, ok!).

Mostly, I am going to stay active with my Turbulence Training workouts and High Intensity Interval Training.  For a lady who prefers warm weather and being outside, I do like the consistency of the treadmill and nothing beats throwing around some weights.  

Kelly Says Do This:  Turbulence training workouts with heavy, heavy dumbbells.  3 supersets, minimal rest since I tell clients breathing is over-rated!  Hahahaha.   JUST KIDDING.  Follow a total body workout with 15-20 minutes high intensity intervals.  In and out and done.  And feeling fine.  www.kellysaysdothis.com