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Beverly Dye's Training Journal (hummingbird)


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Good morning..and happy new year.

 

I have been vegetarian on and off for 20 years..I went completely vegan in August 2011 after reading a book the Engine 2 diet..then watching forks over knives and also food inc. That really turned me around.

 

I want to weight train at least 3-4 days per week. I have followed chalene's extreme off and on the last few months. I get started then I stop.

I live in beautiful Victoria, B.C. right by the water..and I walk every day. But not for long enough.

 

I work two jobs sometimes starting at 430am and not finishing until 830pm. so I get tired and then lazy.

 

My worst problem is eating at night after work...I grab carbs and nuts until I am stuffed. I am trying to break that habit lol!!

 

So here is to a New Year...I really want to change my body to a healthy vegan example.

 

I start work today at 9am-500pm...my plan for the first day is to go walk for at least one hour after work...rain or shine...and it is cold and windy here.

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Hi Bev!!

 

Glad we will be working together!

 

We can work on getting you a routine that will be easy for you to work into your schedule and keep you motivated!

You are not the only one with that nasty pm eating lol its where most do the damage..we will break that habit and get you into the shape you want to be!!

 

Chat soon

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Hi Claudia!

 

Ohhhh thanks any help will do.

 

I managed a good walk last night right after work. If I sit even for a few minutes after I get off...I may not want to move.

It was great...did some walk/jog. It was a great evening and perfect weather.

 

I do have some videos called Chalean Extreme...I ordered it from Team beachbody.

There is three phases burn phase. push phase, and lean phase.

Each phase goes for a month.

Have you heard of them before.

Each phase has three phases..so every second day you exercise a different set of muscles...and try to do 10 reps and make the weights as heavy as is comfortable.

 

So here is an example of today that I will do

 

Sumo squat with a hip lift 12 reps 10 pounds...using free weights each hand

Lunge with posterior fly 12 reps 5 pounds

Push-up with leg lift 11 one on toes....10 on knees

Lunge with core rotation 12 each leg 15 pounds

Bench press and leg lower 12 reps 10 pounds

Squat with side bend 12 reps 15 pounds then three slow ones

Forward leg-lunge with double arm posterior fly 12 reps 5 pounds

chest fly hip lift 2 reps 8 pounds

Then some ab workouts 25 minutes ab workout

 

I will let you know how that goes...

Also what kind of shoes are best...I have a thin AA foot and I am having a hard time getting shoes so my foot doesn't wobble around.

I have runners now that fit my foot but I find I need to be barefoot in them..Have you ever heard of Otomix runners...do you know if they are good...I have seen them online but never tried a pair on as they don't carry them here.

 

If you have any suggestions that would be great.

Also how do I put up a photo attached to my training journal..or before and after pictures.

 

So I have done so far what I set out to do...adding the rep's and weights I used today.

 

Food so far as of 145pm today

 

breakfast

vega chocolate ...with almond milk, banana, blueberries, flax seed

 

after workout

seitan burger...no bread just the burger with pickles and tomatoes

 

snack

a few carob chips

 

lunch

the other seiten burger with veganise, pickles and daydia cheese

no bun

 

Now I am off to work until 830pm....

 

At dinner I had Vegan mac and cheese

Water...water...water...

tomatoes

 

snack

rice crisp with better than cream cheese...tofrutti

 

Trying not to snack for the rest of the night ....

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Good morning

 

It's my day off from both jobs...yipppeeee..

 

I did some weight training yesterday...so today I am going to go do a nice long walk/jog today...then get out a take some photos.

Photography being a passion..heave myself outside.

 

I have a few sore muscles...now I know which muscle groups I am working lol!!

 

See what happens.

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I had a great day today!!

 

Walked/jogged 7.2k's in 35 minutes..not a bad start.

I even stopped to take some photos...lol!

 

Good eating today

 

vega all food shake with banana, blueberries, flax seed

 

Rice cakes with toffutti cheese and beets

 

salad with spinach, kale, tomatoes,

 

tomorrow i work starting at 400am---done at 830pm

 

will do weights tomorrow

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Ok thought I would put this up in case I don't have time tomorrow.

 

So it is weight day tomorrow.

Plans are to follow chalene extreme..

So tomorrow

 

Sumo squat with bicep curl

Lunge with one-arm tricep extension

dead lift row

bowlers linge with single-arm row

bicep curls with abductor balance

forward lean lunge with double row

triple threat push-ups.........I hate push up because I am so crappy at it lol

 

Will add in the weight I use tomorrow

 

See what happens....

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Hi Bev!

 

I am really happy to see that you are keeping really active! Great!

I do think we need to add some more quality food to your day..You seem to avoid carbs when you most need them : ( in the am, and day. Since you are working with weights - I think you need to take a post workout shake..High Gl Carbs (juice) with protein powder. Then 2 hours later you can eat burger : )

Email me to further discuss..I think your training is great..its the food we need to discuss : )

 

Keep up the GREAT work!

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Good morning Claudia!!

 

Okay I will send you an email so we can discuss and eating plan.

Probably why I get tired to.

My muscles also seem to stay sore longer...it takes me longer to recuperate

 

I managed my weights good yesterday.

A 20 minutes walk/run.

 

Today however I work until 800pm...then I am going out with the girls to go see Jim Cuddy in concert..

Then out dancing for a few hours.

I took tomorrow off...lol!!!

 

But I will drag my butt out of bed tomorrow for a good long walk.run

 

Thanks

Bev

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Okay!!

 

I had a great night out with the girls to see Jim Cuddy!

 

I worked until 700pm...then went to the concert.

 

Then we went out dancing for two hours. I had two Mike's hard lemonades.

 

Danced for two hours...so all in all I did get some exercise.

Sleep by 200am...

 

Up at 900am.

Fell good though...

 

had a good breakfast.

 

2 slices of toast...with real fruit..no sugar jam.

 

now going for a coffee...and a good long walk.run

 

Tomorrow weights.

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Thanks claudia.

 

Yes it was great...now back to business with my training lol!!

 

I walk/jog for 45 minutes today.

Walked up to the grocery store empty handed...came back with two bags.

I felt great...now having a protein drink because when I got home I was a little shaky...not enough fuel this morning!

 

Now it just house work and back to work tomorrow.

 

Thanks I will go look at my email

 

Have a great day!

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Okay up and at em...sunday morning.

 

So I took some of claudia advice.

 

First thing I do when I get up is drink two glasses water...then wait 20 minutes.

 

I had some groats with apple and cinnamon for breaky

 

Then I did theses exercises:

 

Sumo squat with bicep curl 12 reps 8 pounds

Lunge with one-arm tricep extension 11 reps 5 pound each arm

dead lift row 12 reps 10 pounds

bowlers lunge with single-arms row 10 reps 8 pounds

bicep curls with Abductor balance 12 reps 10 pounds then three slow ones

fwd lean lunge with double row 12 reps 10 pounds 3 slow ones

12 push-ups on my knees

 

After this I had a vega protein drink with banana

 

Now it is work from 12-800pm.

 

So in my lunch i am going to have:

Aven burger with two pieces of Silver hills big 16 sprouted bread and tofrutti cream cheese.

Did you know each piece of that bread has 6 grams of protein?? I didn't and it is good.

 

Then for a snack I brought some nuts and almond milk with a bit of protein powder in it.

 

Supper will be silver hills bread with sprouts, avocado and tomato.

 

Then home.

I will go for a 30 minute walk if it is not raining to much out.

 

Then enjoy a bit to tv and a good sleep so I can go for my run tomorrow.

 

Will see.

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Yesterday was a great day.

 

It was perfect weather for a walk/run I manages to ekk out 12k's yesterday.

 

I did some walk/jog...it was great.

 

Thanks to claudia I am learning how to fuel my body properly for all this exercise I am doing.

 

I felt great through the whoel run.

 

I came home had a protein shake with a bit of fruit..

 

Yum

 

Then I went to work for the evening.

 

My legs are a bit sore this morning and I twisted my knee whilst bending down. It was sore last night but it feeling somewhat better this morning.

 

My goal for today is

 

sumo squat with overhead press

lunge with calf raise

squat with lateral raise

lunger with frontal press

squat with calf raise

sumo squat with delt raise

squat with double overhead press

lunge with lateral raise

sumo squat with calf raise

 

Wel;l its the start of the day so I will come back later and see what happens.

 

I am going to add creatine to my protein drink after

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Hey claudia!!

 

Thanks I had to re-read some of your emails.

 

So I went to the store and got Glutamine today I will take it after my weights this afternoon.

 

It's such a sunny beautiful day out...I may just do a little walk around the ocean today!! or maybe the park to take photos.

 

Thanks for all your help...I am feeling so much better.

My mind is also clearer...I feel more grounded an lots of energy lol!!!

 

Have a great day!!!

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Hey claudia...

 

I made it...lol I managed all my weights today..

Took my Glutamine right after...

 

Had a veggy burger about an hour later..

 

Then went for a 7k walk with a friend...it was just a walk..no jogging nice cool crisp sunny cold air..

 

It was wonderful.

 

Had my dinner..still a veggy burger I was starving.

 

Now I am nice and warm inside...still lots of energy...but getting into relax mode.

 

I will have a bit of protein drink an hour or so before bed...

 

See what happens.

 

I got the glutamine today...

 

Will see how i feel in the morning.

 

Up at 400am tomorrow early start to work

 

I will do a nice walk/jog tomorrow after work.

 

Thanks fro all your advice...all this lovely protein and carbs (yes I had some for dinner) (sorry I was starving after that walk lol)..but it is working more energy now...love it!!!!

 

When do you take bcaa's what kind is the best.

 

Do you ever take creatine?

 

I have been trying to read on line about everything...but I get such mixed results.

 

Help!!!!

 

Have a great evening

 

Bev

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Good evening ..

 

Well I managed to get my butt into work at 500am this morning..

 

It has been a beautiful sunny day here in Victoria..chilly but sunny.

 

Manages a 6k walk.jog today...

 

Now home...rest...tomorrow is going to be a long day

Up at 400am not finished work until 830pm...so tomorrow will be my rest day.

 

Yippeeeee!!!!!

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Went to work from 1200-800pm...

 

I came home after work...got into my running gear..headed down the road.

 

Walked/jogged 5k...not long but enough to get some super crisp cold fresh air.

 

Enjoyed the run...it is supposed to snow tomorrow..which will mean after work I will do weights.

 

Felt great all day...lots of energy.

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Good morning!!

 

Well it snowed some on the island but not in Victoria! Yippeee!!

 

I work 1200-800pm..

 

So this morning I did a short 5k walk/run..it's was chilly but I felt good after.

 

Off to work now.

 

Tonight after work I will life wieghts.

 

Sumo squat with a hip lift

lunge with posterior fly

push up with leg lift

dead lift with posterior fly

lunge with core rotation

bench press and leg lower

squat with side bend

forward lean lunge with double are posterior fly

chest fly with hip lift.

 

If anyone has any suggestion on what exercise I do go at home with free weights on how to build up that little muscles at the bottom of your back....I would appreciate it.

 

Have a wonderful day.

 

I feel good today...but then I am getting geared up for work...and it is always busy lol!!!

but I am finding I have more energy and dont get tired at work as easy yiipeeeeee!!!

 

down three pounds to:)

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Good morning!

 

WEll I managed work...then went to go see Happy feet two at the Imax...

 

Then home a managed my weights too. The only thing was I was weight lifting at 1000pm....so I was awake for a while. lol!!!

 

So it is really cold outside...we had a skiff of snow and that has turned icy...

 

So I will be off to wok soon..then after work I will go for a walk/jog providing it is not to slippery out on the roads.

 

These last couple of weeks I have shed 4 pounds...

 

My body is feeling stronger every day. I wake up in a good mood...I have great energy...and I find I can go through my whole day feeling great.

 

I still however like to snack at night...and it's not always protein or veggys...sometimes I just want rice

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Good morning

 

Well I managed a quick 30 minute walk/jog last night after work at around 830pm.

Sometimes I wonder about working out at this time of night...I wake up!! lol!

But on most days...it is the only time I have.

I am trying to be consistent:)

 

So today will be weights

sumo squat with bicep curl

lunge with one-arm tricep extension

dead lift row

bowlers lunge with single-arm row

bicep curls with abductor balance

forward lean lunge with double row

push up...i hate push up because I suck at them

 

I follow Chalene extreme from Team Beachbody

I don't go to a gym...and I have all my free weights at home...because of time and money

 

So when I do these weight it is only one set of 12 reps at as much weight as I can hold.

This is improving every week...arms are getting stronger, which is my weakest point.

The small of my back is also weak...any suggestions on what exercise I could do to strengthen the muscle???

 

Have a great day.

 

My diet is improving...but I still tend to snack on the wrong things at night once I get home. I feel hungry.

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Hi there,

Glad you are keeping strong and at it. As for you being hungry...

At night stick to snacking on Veggies with hummus or Penaut butter/almond butter.

You want to avoid the crabs at night - your body does not need them...Especially rice.

Most people just find carbs comforting that is why they eat them in the pm.

 

As for back exercises..you can use your dumbbells and do rows..

 

http://exercise.about.com/od/exerciseworkouts/ss/backexercises_6.htm

 

and the Superman : )

 

http://www.sparkpeople.com/resource/exercises.asp?exercise=191

 

Let me know how those work for you..

 

chat soon

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I had a wonderful day today.

 

I woke up and I had planned to do a walk.jog today...but it was snowing outside.

 

so I bundled myself up. Put on my hiking Boots, snow pants and grabbed my camera and went walking into town.

 

i found snowmen built on the inner harbour...the empress hotel looking fine under a blanket of snow. Then the sun came out...and went into a little coffee shop had a latte...took myself to beacon hill park...began taking some pictures of the ducks swimming or huddling on the water...and my camera died lol!!! I love taking photos but forgot to charge the battery in the camera.

 

Tomorrow is an early start a work...but I am off at 100pm...and it is supposed to snow tomorrow too...so I may just take my camera back to the park...then home for some weights.

 

I felt great...I didn't feel rushed...got exercise for 2 hours...yes it was just walking...but I was out in the fresh air...loving it!!!!!

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Good evening

 

So for the past two days I have done nothing except work 15 hour days..

Grrrr..........

 

So really what have I done besides work...well I walked to and from work each day...takes me about 15 minutes to walk.jog with a pack on my back at 430am....then coming home it takes me about 20 minutes to walk..less job...because I have been talking to people all day long.....

 

So weight training is nixed...because nty the times I get home at around 830pm...I am tired...because I know I am going to get up at 400am...and do that one more time lol!!

 

Annndddddddddd to make matters worse...it has snowed here in beautiful Victoria...it's cold...-7 and I don't feel safe walking at 430am...buttt...I bring my hunting knife with me..but I figured no one was going to be out in this weather to cold...

 

We only got maybe 6 inches of snow...but the people in victoria can't drive in the snow....this is including me of course...hence the driving lol!!!!

 

So it's is supposed to warm up tomorrow so we can get the big flakes of snow...then some rain...

 

Maybe if I don't work another 14 hours...I may get some weight in...I figured my legs in hiking boots...three layers of clothes...was heavy enough

 

One thing I can say...is I still ate clean and plant strong!!!

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