What's in my gym bag?

I love watching what's in my bag videos on YouTube and I don't really know why. Chalk it up to nosiness, or just my being an information junkie- maybe someone knows something I don't? Or has a better/easier way of doing things?

I'll go through this in the sequence that I use things; in that way this post will also serve as a gym routine.  But first, I must say, my workout prep begins the night before.  Being a makeup artist and general cosmetic lover, I typically wear makeup on a daily basis. Every night I wash my face which I must do out of compulsion, but also because if there is any trace of eye makeup left, I will be hurting when I hop in that steam room.  That being said, first thing I need is an excellent makeup remover and face wash.  I prefer Neutrogena and Clinique. 

To start, it feels really good to wear appropriate clothing for the day.  I have found out that I like wearing tight-fitting capri pants.  They cover enough, there's no loose fabric, and them are slimming, so I already feel skinny when I head in the gym.  Up top, of course a sport bra, and I like tees with the sleeves cut off or wife-beaters.  Again, I just don't like having extra fabric bunching, flying, etc.  I get really sweating and so its just more fabric to get wet and then cold, and its just uncomfortable on me.  Socks and sneakers.  I don't really have a preference, my sneaks are just basic, no name cheapies I don't even know where I got them, but I liked them originally because they made my feet look slender (I don't know why I like that it just makes me happy, ok?).  I've washed them so many times though, they've puffed out.  But that's ok with me, I snazzed them up a while back with some bright blue shoe laces.  So they work. 

Next, the bag: I actually use a free [read: cheaply made] Red Cross backpack.  It has a giant hole in it, but a lot of pockets, which I love.  But the hole factor?  That's how I do.  I use what I have and if I make it a habit, I get myself a new one-- its a great non-food reward and I don't end up buying new things that I won't use, because if I've already made a habit of using the crappy one, I'll end up looking forward to using my new one.  

A few things I have to have on me before I even get to the gym:  keys (duh), my wallet--  I have to use my military ID to get into the gym and I don't like switching it out of and back and forth, I just throw the whole wallet in there, and a padlock to keep all my things safe.  Before I leave the house I fill my water bottle halfway up with ice and then water.  I also pack a smaller travel bottle with organic fruit juice and, if a have any, a single serving of fruit snacks.

When I get to the gym the first thing I do it set up my locker.  I drink some water, take off my coat/sweater and get set up for the dry sauna.  I always pack three things for this: a washcloth which I drench with cold water-- its so dry in there, you need to have some moisture over your nose and mouth so you don't dry out your respiratory system.  I also tap on some eye cream all around my occipital bone.  This skin is very delicate anyway, and being in a dry environment just makes it feel extra crispy. Right now I am using Chanel Ultra Correction Line Repair Eye Cream.  For the same reason I always put some moisture on my lips, either vaseline or a specific lip product.  Now I'm ready to lie down and warm up for 10 minutes before I hop on the elliptical.  

To the cardio room I have to bring with me a hand towel, my bottle of water, my phone or mp3 player, and earbuds.  If I chose, I could also bring a thumb drive to insert into the machine to keep track of my workouts.  I haven't gotten there yet, but it might be something I'll try in the future.  Also, If I had it my way, I'd have an arm band to hold me phone on me at all times, but that will have to be a reward some time down the line. 

When I'm done with the elliptical, I need a refill on water.  Thankfully, this gym (unlike my last one) has a bottle filler spout on the water fountain; I'm telling you its the little things that make you happy and makes working out easier.  If I didn't bring it with me to the cardio room, I'll go back to the locker to get my logbook.  I like those mini composition books Staples & Target sell. 

They're classic, customizable and they happen to fit perfectly in the niche on the weight machines, even with a pen in it.  So in the weight room I've still got my water bottle, hand towel, logbook and music player/buds.

If I'm feeling frisky, I get back on the elliptical with all those same things. 

For a happy ending, I love my steam room time.  Working out doesn't release endorphins in me like it does normal people.  It doesn't make me feel better, or happy.  In fact, sometimes it just down right pisses me the fuck off off.  That I can't do what I want, that my blood itches, that I'm sweaty and gross, that my face is tomato red, that I'm puffy.  Steam room time melts all that away.  I get to my locker and grab my shower pack.  This includes a bar of moisturizing soap, a shower cap, flip flops, and a plastic grocery bag for my dirties.  I throw in my gym hand towel before I shower.  I peel off my sweaties, wearing my flip flops, get in a lukewarm shower and wash up, keeping my hair covered under my the cap.  Throw my soap and dirty laundry bag back in the locker and I sit in the steam room for about 20 minutes.  I could better time this if I had my water resistant watch/timer interval, but I don't yet so I just guesstimate.  

I like to cycle 20 minutes steam room to 5-10 minutes cold shower, for about 3 cycles.  In between cycles I drink a lot of water, and this is also where the juice bottle and snacks come in.  During my last shower, I lather up again and I make sure I bring my big fluffy towel, some lotion and a set of really comfy, slouchy clothes.  My favs are thin loose full length yoga-type pants, a cami (hate wearing a bra after all that), a tee and a fresh pair of fluffy socks!  Throw on some hater-blockers and I'm headed home to blog :-)

Recap::

Gym bag

Water bottle, half ice

Juice bottle

Fruit snacks (optional)

Large fluffy spa towel

Hand towel

Washcloth

Flip Flops

Eye Cream

Phone/mp3 player

Ear Buds

Phone Arm band (optional)

Thumb drive (optional)

Logbook/pen

Bar soap

Shower cap

Plastic grocery bag

Deodorant

Body lotion

Set of slouchy clothes, including socks

Hater-blockers

*The phone arm band and watch are premiered on my Amazon wishlist, if you'd like to provide me a gift you can do so here. 

Motivation

I've been having a hard time motivating myself to get moving, what with the not-losing-weight-though-starving thing.  I realize at this point if I want to succeed I have to change my mindset and learn to think outside the box.  Doing what I have always done will guarantee the same results.

So what are my goals?

I want my clothes to fit better.

I want a flat belly.

I want guns.

I want to be in the gym 5 days a week.

New motivating factors::

Want your clothes to fit better?  Choose a pair of pants you want to slide right over your hips and try them on every day.  No matter what you are planning to wear, just try them on.  If you are eating clean and cardio attacking they should get easier and easier to put on everyday.  And I don't mean a pair of pants that are 5 sizes too small.  Maybe just one size too small.  Making goals challenging yet attainable is a very fine balancing act but I think this is a good start.

Want a flat belly?  Abs are born in the kitchen.  Maintaining easy but high-output changes will get you there:

• No eating 3 hours before bed
• ALWAYS eat breakfast
• Quart of water a day:: Keep it by you at all times.  Bedside table, walking the dogs, just running an errand?  Bring a liter!  If you make a habit of keeping it in your hand, you'll find just out of something to do, you'll start drinking more water without even realizing it.  Similarly, if the only thing near you is a soda machine, when you get thirsty guess what you'll be drinking?
• Eat slower, smaller more frequent meals:: DON'T call them "snacks" this trains your brain and belly to think there is another -larger- "meal" coming later; having a boiled egg between breakfast and lunch? That's a meal!
• Eat your rainbow!

I'm on my way!

Guns are so simple to obtain really.  I personally love working my upper body because it really makes me feel stronger.  Bicep curls? I'm all over 'em at the gym.  What I need to work on is sneaking them into my day to day-- is it not easier to find a bunch of 5 extra minutes instead of one whole hour in the day?  I have 10 lb dumbbells sitting right next to my couch.  Why?  Because I don't even need to pay attention to curls while I am watching recorded Chelsea Latelys or Netflix or just chatting with my mom.  As soon as this blog post is done I'm researching other mini exercises like that and I'll keep a reminder booklet on the coffee table.  Stay tuned for a "My Favorite Tv-watching workouts" or "Amazing commercial fat busters" or something like that.

Get in the gym 5 days a week:: This is by far my most exciting and anticipated change in mindset.  The gym is now my job.  At times I won't like it, but I will still have to go.  I will take steps to make it easier on me, like creating a stellar gym bag complete with badass playlists.  I will pack a lunch, because I will be there for a while.  I will anticipate things and create backup plans.  I'll have a checklist, a routine and I will prepare for the next day the night before.  I will do all of these things because my motto is "Be Prepared" and its in my blood and because I hate discomfort.

I have the luxury of being able to do this with my time.  I need to take advantage of it.
With that, I bid you adieu, I am off to do laundry and make my gym bag the best it can be! Cue Cheese

After Cleanse Day 2

Today I was reminded of why I don't necessarily equate walking the dogs with the high energy walks I used to take, when I only had one.  When it was just Lucy and I, she had so much pent up energy that when we went on a walk, she was constantly pulling us forward-- she couldn't wait to get to the next place!  Now that I have Mr. Archer, Lucy for whatever reason, no longer goes on walks.  She goes on stands, or rather I do.  We walk two steps, she sniffs, I stand.  Repeat.

I woke up today and was ready to head out of doors and make good on my promise of a walk.  But I was soon stopped in my tracks.  While, I still want to make the effort to walk them everyday, I need to reevaluate the way I approach the walk and what I think I will gain from it, so my expectations won't be dashed.  Daily walks will be a way to bond with my dogs, to expend their energy, and for us all to get some fresh air.  They will not be the inspiring movement they once were for me.

Looking back at what I wrote and spoke about yesterday, I can tell that my mind is still not completely up to par; my thoughts were disorganized and I was neither clear nor concise.

More on why I wanted to do a cleanse:
The healthcare industry is a massive entity.  It consumes an adequate portion of the country's economy and its a hot topic in any political mind.  If you've ever known anyone that needed more healthcare and couldn't get it or afford it, you feel passionately about it.  Personally, I have been extremely fortunate in my health and I don't take that for granted.  This cleanse was a way to maintain good health and good habits so that I may always be so lucky.  I stressed weight loss more than I meant to.  I do want to lose weight, but more than that I want to be healthy; its just that weight loss is a more instant gratification whereas taking steps towards a healthier lifestyle serves more as an insurance. 

I spoke a lot about the negative aspects, were there any positive?
Yes, I think they were.  My skin looks clearer; I've had a bit of a glow despite the dropping [read: drying] temperatures.  I have also slept deeper and more soundly. 

Still wanting Red Bull

Detox Diet Diary

So today marked the end of my detox diet.  I began on December 1st as a way to kick start my resolution a month early this year and get ahead of the competition: me.

The main diet can be found here

Every day you are supposed to drink at least a quart of water, more if you are exercising (obviously) and/or using saunas

Day 1: Only Watermelon
Day 2: Cabbage soup, plus vegetables, and a baked potato (you are allowed to have butter on it) for dinner.  Note that potatoes are prohibited on other days.
Day 3: Cabbage soup, plus other veggies and fruits
Day 4: Cabbage soup, fat-free milk, and up to 6 bananas
Day 5: Cabbage soup, up to 450 grams of fish or meat, and 6 tomatoes
Day 6: Cabbage soup, plus vegetables and beef
Day 7: Cabbage soup, plus vegetables, brown rice, and fresh fruit juice

First off, let me just say: detoxing is hell.  Be it drugs, alcohol, caffeine, sugar-- anything you are addicted to-- it is just plain hell.  I happened to detox from most of the above.  Had I known it was going to be this difficult, I would have tried to journal and vlog the entire process, but I had forgotten how hard it is so you'll just have to do with my after-the-fact account.

So I have tried this diet before and was unsuccessful.  This time I did complete the diet, though I didn't exactly get the results I was looking for.  You can watch my vlog entry to hear about that.

My loved ones kept asking me why I was doing this detox.  My husband didn't understand the time frame;  I didn't really see any reason in pushing it back to any foreseeable time in the future, it probably wouldn't have gotten done.  Maybe this way I'll be better prepared to head into holiday feasts with an appropriate mindset of portions and quality of foods I choose to eat.  My mom didn't understand my expectations; how do I know the toxins are leaving my body?  The truth is I don't.  I've researched detox and I am aware there are skeptics that believe toxins are naturally released from the body-- of which I am sure is true.  I suppose my main reasons for doing this are similar to any new year's resolution, I just did it sooner: a fresh start, a clean slate.  I wanted to start anew and kick things off right by cleansing my system with organic fruits and veges.  

While I did not lose weight this week, I do feel lighter and, as of today, more energized.  I feel cleaner inside.  It is not an easy thing to do, this diet, but I am glad I did, and I feel accomplished.  As far as my diet for the future, I would like to keep eating as many vegetables as I possibly can.  I will continue to buy organic.  Some other goals I have are to make half my plate vegetables at every meal (fruit at breakfast) and to have at least 2 different colored vegetables.  I want to get into making a conscious effort to "eat my rainbow".

Tomorrow I am going to walk the dogs first thing in the morning and, at least, go to the sauna, if not actually get on the elliptical for a bit.  If I continue to watch what I eat and slowly but surely build up an activity routine I will start losing weight again.

I just feel like I have been on this plateau for a year now, and I thought this cleanse would be my game-changer.  Today I am discouraged.  Tomorrow I will grow back stronger.   

Friday Measurements & Weigh In

I've decided Fridays will be my weigh in days.  I'll be able to see how my week impacted my shape and it won't include the possible "But its the weekend" diet slip-ups.

Weight:: 150

Waist:: 31.5
Hips:: 39
                 80.7% ratio "Ideal"
Chest:: 35
Calves:: 15
Thigh:: 24
Neck:: 13
Forearms:: 9.5
Biceps:: 11
Wrist:: 6

Bodyfat:: 26.61%; "Acceptable"; 2.61% away from "Fit"
BMI:: 27.4, "Overweight"; 2.4 units away from "Normal"

Instead of using the website I've already mentioned for calculating bodyfat and BMI, I'm using a (you guessed it!) phone app called Body Monitor.  I like it because instead of calculating bodyfat by BMI, height and age, which does not account for muscle, it uses the measurements I input every week, which I like to think gives a more accurate portrayal of my ratio, and it does all the work for me!

Workouts today included 15 minutes on the elliptical and 10 minutes of Daily Arm Workout.  They've changed the app since I last used it and now has a "Randomize" feature, so I wasn't prepared to write down the exercises and my reps, but I will know for next time.  I was not so motivated to work myself very hard today as it was the second day this week that my hip flexors were incredibly sore.

Art of Exercise Freebie J

So I woke up a little sore from my HIIT yesterday; I think the push ups did it, because when I tried to do push ups for my home workout today I could barely do it.  It feels good though, and I might be mistaken but I think I see more definition in my arms.

Today's free workout on my phone was pretty good-- again it was hard while I was doing it, but after a rest I felt fine.  I found out that I can't do clapping push ups yet, and contrary to popular belief, I cannot hold even a one minute plank.  I am giving myself 2 weeks to build up to a one minute plank.  The Ides of March shall be my progress check. Bring it!

30s Prisoner Squats
20s Alternating Side Reaches
30s Drop Squats
20s Torso Twists
30s Squat Jumps
10s rest
1m Push Ups
10s rest
1m Squat Thrusts
10s rest
30s Cross body Crunches
30s Bicycle Crunches (hardcore)
30s Russian Twists
10s rest
30s Clapping Push Ups
10s rest
1m Plank
30s rest
1m Ball Foot to Hand Pass:: I love these, but I didn't preview the exercises prior to starting so my stability ball was in the closet.  I used a 1lb dumbbell and it was still hardcore.

Post Gym HIIT

Back on post today, and I was pumped!! After my Art of Exercise routine yesterday, I pretty much relaxed and took it easy since the Ab Ripper killed me so.  Today I was ready to get back in the game.  15 minutes of high intensity elliptical followed by a circuit my trainer had done himself yesterday.

5 Burpees
Push Mat:: pushing a stack of mats from one end of a basketball court (the short end) to the other and back.
5 Tricep Dips
5 Chin ups:: I still can't pull myself all the way up
10 Crossfit Pushups:: I did these on my knees; pushup position, lower entire body to the floor and take hands off floor/mat then back up.

I did 3 of these.  I could have done 2 more, but I got a minute migraine so I decided to just take my sweaty ass to the sauna and relax for a bit.  So I did.  I feel good, though!  Energized, ready for more.  I'm glad I took a rest day yesterday; even though I did that routine, it didn't seem to phase me so much, so I call it a rest day. Yay me


I almost forgot after the elliptical I climbed all the way up Level II on the rock wall.  Sometimes I struggle with the last 2 feet or so before I can hit the metal thing, but not today, no sir!  Keeping in mind to place my feet first and then propel off my legs to reach hand grips really helped me succeed.  My upper body is so weak that I would feel helpless there, wishing I could just reach and pull myself up by my Popeye forearms, but then I remember... I don't have Popeye forarms!  But I do have Thunder Thighs and I put those babies to work on that wall!  I felt like Spider Woman whuyaaa!

Art of Exercise Freebie I

I've really been going through my phone apps lately to see what I can use what for, and what I can get rid of, in the case that one app performs several functions.  Workout Trainer has turned out to be my favorite exercise app as it is not only extensive, but constantly adds new stuff, and it has not only routines with pictures, video, audial(?) instructions, but it also has workout programs which will let you schedule them yourself, then give you reminders when your scheduled time is coming up!  Within the app you can set up your preferences, such as intensity of the workouts, time limits, and fitness goals; mine are set at "Intense", "1 Hour" (longest available), and "Lose Weight, Strengthen Core, Tone Muscle, and Improve Flexibility" (others include Build Muscle and Build Endurance).  Overall it's an amazing app, I would highly recommend it to everyone, and I do; you'll never get bored with it because there is so much going on, there is a community of people just like you connecting and supporting and encouraging, it acts as your memory, keeping track of what you've done, how you liked it, and your personal notes as well as a calendar reminder.  So yeah, get it!

Anywho, this post is entitled after the program that I started Tuesday.  It is 9 and a half minutes of intense workout and it goes a little something like this:

30s Skip in Place
30s Butt Kickers
30s Pogo Hops
30s Seal Jacks
15s rest
50s Plank w/Shoulder Taps (I loved these! They made me feel so strong and powerful)
15s rest
50s Full Plank w/Leg Lifts
15s rest
50s Plank w/Toe Taps
15s rest
50s Upward Plank (harder than it looks)
20s rest
50s Burpess
10s rest
50s ice Skaters (look and feel ridiculous in your living room!)
10s rest
50s Staggered Arm Spiderman Pushups:: I love these too, and while I don't really see the point of staggering the arm (isn't it harder to just keep them as they are and try to bring your knee to them? I am not here to make things easier on myself, hello!), they get really hard very quickly, but they truly make me feel like I am working my whole body.

Ab Ripper @ Home

Greetings! I write this barely able to lift myself because my muscles are so incredibly rocked.  Monday, I went to the gym on post with the intention of working with the trainer, but instead hung out on the elliptical for an hour and came home to use one of my phone apps.  I used Workout Trainer, and it had the P90X Ab Ripper routine on it, so I did that.  It was hard while I was doing it, but once I rested, it didn't hurt anymore.  Nor did it hurt afterward.  And even today, I am not really in pain so much as just can't move.  Surprisinly my abs are fine-- what's affected is my super lower abs and what seems like my upper leg/front part of my hip area.  My right leg in particular does not want to let me lift it above about 6 inches off the ground.  I'll proabably end up doing it again, but none too often!

Here's what it entailed::
25 Ins and Outs
10s rest
25 Bicycles
25 Reverse Bicycles
10s rest
25 Crunchy Frogs
20s rest & hydrate
25 Wide Leg Sit-ups
20s rest
25 Fifer Scissors (harder than they look!)
25s rest & hydrate
25 Hip Rock n Raises
25s rest
25 Pulse Ups
30s rest & hydrate
25 V-Ups and Roll Ups
25s rest
25 Right Oblique V-Ups
20s rest
25 Left Oblique V-Ups
25s rest
12 Right Leg Climbs
10s rest
12 Left Leg Climbs
25s rest
40 Mason Twists
Cool Down Stretch (my favorite part!)

Back In the Saddle!

Nothing like a handfuls of girls trying on the same dress and you being the only one who can't zip it up to motivate you to get back into hardcore gym-going!  So starting this past week: more water, more activity, no Red Bull! 

Tuesday I got into the gym for the first time in a long while, and I could feel it.  The death machine took its toll on me and my weights were lower than the last time I went. 

Wednesday I got some time in with my trainer.  20 Minutes on the new elliptical, I climbed all the way to the top of the Level 2 rock wall, which I had never been able to do before so I was very proud of myself :)  Afterward we did what he called Hi-Lo intensity interval training; The "Hi"s were standing side cruches on a step and they WERE high intensity!  Mediums were squats along the long wall with a resistance band around my ankle, forward then back.  "Lo"s were crunches (hah!).  Overall, a short workout, but I felt good. 

Thursday, I played around with the gym's new elliptical.  They have a fancy screen so I changed my "view" to a picture of a mountain, and as I went, it would show my track in terms of elevation on the mountain-- it was like a fun game of racing myself to the top!  I stayed on for an hour and got up to 4200 feet!  We hit up the nautilus machines after that: I alternated shoulder presses, leg presses, rows, pull ups, arm extensions, and then something he calls "pouring lemonade" (not really sure what it's called), and used the ab machine in between each.  Holla!

After all of that, I wasn't too sore-- I could feel a difference in most muscle groups, but not in a debilitating way-- with the exception of my calves!! I'm not sure if its because I am used to the death machine vs the elliptical, but every morning I find it extremely difficult to stand up straight, walk down stairs, or change walking direction too quickly, just because my calves are super tight. 

Thursday night I had a lovely stretch session before bed.  It felt incredible!  I did a few yoga poses, and just generally listened to my body, tried to warm up and stretch tight muscles.  I ended up doing handstands, cartwheels, roundoffs, and headstands in the middle of my living room-- much to the enjoyment of my husband, and dismay of my dog lol!

Today, Friday, I told myself in the morning I was going to complete a BodyRock Fit Test.  And though I wavered in this desire as the day progressed (I came up with numerous excuses), I did eventually get it done.  My lungs were on fire afterwards!!!

Here are my results:
Squat Jumps: 33
Push Ups: 21
Burpees: 15
High Knees: 70
Switch Lunges: 20
Tuck Jumps: 10
Tricep Dips: 16
Straight Abs: 20

Pretty pathetic in terms of progress, stamina, or any other measure, but in reality... I did something today, I got my heart rate way up, I warmed my muscles and didn't laze out so I feel Awesome!  Go. Me.