Friday, February 13, 2009

It's time to raise the bar. Week 1

Saturday - another fat blaster that maybe worked off 1 of the 3 delicious white dinner rolls I ate at Texas Road House

Sunday Meals: light meals. no workout (off day)
Sunday Morning Workout: 15 minutes pilates

Monday Meals: good meals except 2 kolaches and a blueberry doughnut. This was my cheat day.
Monday Morning Workout: 10 min Abs
Monday Night Workout: great warmup + stretching, 20 min bike at L6 intensity, 4 sets of 10 squats with 10lbs on the bar.

Tuesday Meals: kashi with non-fat soy milk, snack: 1/2 protein bar, lunch: protein shake (and oops...a doughnut)
Tuesday Morning Workout: 15 min abs on swiss ball
Tuesday Lunch hour: lateral walk with band, abs
Tuesday Night Workout: super awesome warm up, abs, lunges, 20min run on treadmill, superset: dips + bicep curls + tricep overhead extenstions

Wednesday Meals: kashi + non-fat soy, snack: 1/2 protein bar, lunch: small turkey wrap, green tea, dinner: chicken kabobs and grilled salmon
Wednesday Night Workout: 20 min abs, outter thigh (machine) 50, 60lbs 4 sets, inner thigh (machine) 50, 60, 70lbs (5 sets), stretching. 2 measly sets of 8 chest press (free weights/dumbells)

Thursday Meals: kashi + 1% milk, snack: 1/2 protein bar, lunch: small turkey wrap, green tea latte, dinner: Asian-style crusted salmon + 1/2 small pepin-style potato

Day 96
Friday Meals: kashi +1%, snack: small protein shake, lunch: small turkey wrap , dinner: red snapper and steamed veggies....and a couple pieces of sushi...and 2 bites of a cheescake...IT WAS VALENTINES WEEKEND, OK?!!

How do you rate my week?

Saturday, February 7, 2009

The husband's perspective!

For those of you who know me, I am Luke Keith, husband to Faith Keith. She is sleeping in the other room and left herself logged into her fitness blog... so I thought to myself "what a marvelous opportunity to share a few words with her readers"

First of all, my wife is INCREDIBLE!!! I already think she is in amazing shape!!! However, as everyone knows, it takes hard work and discipline to maintain (not that she has to try very hard) and I could not possibly have more respect for her hard work. I'm not saying she HAS to do it to impress me, but it sure does hit that "hot" button ya know?

More than anything else, men (myself included) love to know their woman want to be sexy for them and make a sincere effort to that effect. I could not possibly be more pleased with my beautiful wife and all she has done to please me. I keep telling her that she should write a book called "how to be a perfect wife" since she has such a talent for being an incredible wife.

In any case... I'm off to sleepy land... LOVE YOU FAITH!

Friday, February 6, 2009

Keep on keepin' on

Had a big meal and really felt like just relaxing....which is why I grabbed my ipod, running shoes, and ran out the door as fast as I could before I had a chance to think one more evil thought of "couch" or "movie". And, in fact, this served me well...I had a great core workout to warm up, super-setting: lateral scissors, flutters, flexion crunches, obliques.
Cardio focus today: 20 min bike with resistance at "6" (moderately intense)
4 sets of 10 jumping squats with 5lb/ea hand
awesome stretching session afterward

I think the husband would be proud

Read something I've read a thousand times. Protein types and protein synthesis. I am going to start implementing that in my meal plan. I used to be really solid with my protein diet and very intentional and that was the best I had ever felt. I am looking forward to surpassing my earlier fit days.

Soy between meals

Whey / Soy pre workout

Whey/Casein post

Casein later night

Super simple expl:
Casein goes straight to the blood stream, so your body can instantly use it and direct it to your muscles. (this is the protein in cottage cheese)

Whey is great for growth (the best protein powder to get the protein to your muscles the fastest)

Soy though good for growth, more so suppresses hunger and promotes the production of estrogen

Thursday, February 5, 2009

Kicking and Screaming

I've been having a great string of workouts. A few superb 1 hour cardio stints, strong strength training days and early morning "waker-uppers" --solid -- for the past 2 weeks.

But last night...took the cake...quite literally, because I burned a few hundreds of calories.

My husband came with me to the gym as my trainer this time. He kicked my butt in his "light" circuit. I LOVED IT! I am not gonna lie...I kicked and griped nearly the entire time.

He started me with some nice stretching for about 5 minutes and then all of a sudden my stretching turned in to his crazy warm up:

Lateral scissors
1.5 minutes at 4.5
4 30 second sprints at 8.5 with 20-30 second rests in between


The rest of the curse inducing workout went as follows, with him shouting about my form the ENTIRE TIME hahaha:

Jumping squats with 5lbs each hand (20, 10, 10, 10)
Crunches on an "easy" incline (yeah right...easy my bahoondus) (25, 10, 10, 10)
Pushups (10, 12, 15, 10)
Flutters (20, 20, 20, 30)

My jello legs walked me to the water fountain as I swore to myself that I would stay better hydrated next time. Thank you husband. I so enjoy his help as I work hard to get in tip-top shape. He did "yell" at me the whole workout, but as soon as it was over, he patted me on the back and really offered great encouragement and compliments at the good workout I produced. I really gave my 150% during the workout, but felt like I was really falling short because he kept correcting me and telling me to push harder and not stop, but as soon as it was over...the truth came out...he was impressed....gosh that feels good...and it wiped away every memory of discouragement.