steffapeppa: the moves & the meals

[steffapeppa40]

7-26-09

moves

supposed to be yoga x and ab ripper x.
BUT there was a terrific storm and the electricity went out.
We did 10 minutes of the 90
minute routine and the backup battery for the computer went kaput! Too much juice.
We knew the ab ripper
routine and did it to the glowing light of the LED flashlight. Boy did I miss having a fan!

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meals

11:00 apple
12:30 1 orange, a little mango, few blueberries
2:30 handful of org. toasted oats, a couple walnuts
3:00 3 thin whole buckwheat blueberry pancakes w/maple syrup/raw agave
1 cup orange juice
2 cups black coffee
5:00 handful of red.fat Wheat Thins
5:30 1 toasted slice of sprouted barley bread, hummus, tomato, greens
7:30 1/2 kiwi, 2 dates
8:00 workout-not so much
Emergen-C packet w/water
10:00 Good size salad (parsley, basil, beets, carrot, dill, cucumber, tomato, tsp toasted soy nuts, agave mustard dressing)

[steffapeppa40]

7-27-09

moves

Made up for the Yoga X tonight as the electricity was back on. I had THE WORST attitude
because I felt hungry and I knew I wouldn't be able to eat a nice meal after the workout
as it was already 7:45 when we went out to the studio to start. I didn't feel ready or into it and I was
super grumpy.
I don't think it's very yoga-like to shout out expletives as I go into downward dog.
Despite that, I didn't do that bad! Just couldn't get out of that negative frame of mind.

Figured I could have something like miso soup to satisfy my craving for a meal at a late hour....it worked.
I'll have to do that more often.

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meals

6:45 1 1/4 orange, date, 1/8 cantaloupe
7:00 1 cup buckwheat, unswtnd Almond Breeze, raw agave nectar
10:30 2 cups black coffee
12:45 1/2 tofu salad sandwich (tofu, Venenaise, mustard, onion, celery, spices) on sprouted barley bread, lettuce
4:00 1/2 same sandwich
6:30 medium salad (green lettuce, basil, dill, cucumber, carrot, flax oil, lemon juice)
7:30 1/2 organic raw bar, 1/2 Clif bar
7:45 workout
9:45 6 almonds, 1/2 Clif bar
10:00 2 cups miso soup w/green onion and lever (seaweed) w/7 seaweed rice crackers

6 cups water

[steffapeppa40]

Congrats on the 10! that is awesome! well done.

thanks! got some more to go, but that was nice to see on the scale.

[MaryStella]

u will get there!

[steffapeppa40]

7-28-09

moves

Legs and Back. Leaving Ab Ripper for tomorrow morning. Studio is like a sauna!
Felt dizzy twice. Made it though tho with some improvements on pull-ups.

Chair Balance Lunge - 25 each leg

Calf-Raise Squat -25

Reverse Grip Chin-Ups
7 asst
6 asst

Super Skater - 25

Wall Squat - all 90 seconds

Wide Front Pull-ups
9 asst
6 asst (hands started killing me at this point)

Step Back Lunge- R15 ea leg W10

Alt. Side Lunge - R24 W10

Closed Grip Overhand Pull-Ups-
6 asst
5 asst

Single Leg Wall Squat- 60 seconds (alternating legs)

Deadlift Squat- 20 ea leg

Switch Grip Pull-Up
8 asst.
8 asst.

Three-Way Lunge w/ Two-Kick Opt. - 5 on each side

Sneaky Lunge- 22

Chair Salutations - 2 x 30sec.

Toe-Roll Iso Lunge- 20 or 24

Groucho Walk - 45 seconds

Calf Raises- R75 W10

80/20 Speed Squats 25 each leg (my legs felt like rubber at this point)

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meals

10:30 1/4 cantaloupe
11:00 Fruit Salad-(1/2 apple, 1 banana, 1/2 kiwi, date, golden raisins, 1/2 pear, shrd coconut)
12:00 1 1/2 cup black coffee
1:30 1 cup org. toasted oat cereal, unsw. Almond Breeze, agave
3:45 rice crackers & r.f. Wheat Thins dipped in tofu salad and hummus
4:15 Big Salad (green leaf, dill, parsley, carrot, celery, radish, red cabbage,onion, agave mustard dressing, 6 raw almonds, seseme sticks)
6:15 banana
7.30 grazing on herbs and string beans at farm
8:15 1/2 Clif bar
(8:45-10:00 workout) w/ Emergen-C & water
10:15 1 cup shake(banana, org. blueberries, flax oil, soy protein)

[steffapeppa40]

7-29-09

moves

ab ripper --- improvement? a little...but then again, I am recommended by the program to do this routine
directly after the difficult Legs and Back as well as 2 other times during the week so I do have
an advantage going at it fresh.

sweaty housework inside and out

kenpo ---- our fave workout....did really well I thought despite the hot and humid weather. We completely fogged up the windows
out there! Feeling much more coordinated now.

Well, I feel pretty good I have to say--completed week 5 of this program....hot damn.

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meals

9:30 Fruit Salad (1/2 granny smith apple, 1/2 pear, 1/2 kiwi, 1 banana, date, shredded coconut)
(11:00 ab routine)
12:00 1 1/2 cups multi grain flake cereal, unswtnd Almond Breeze, raw agave nectar
12.30 handful roasted pistachios
2 cups black coffee
3:00 handful of raw cashews
5:00 Big Salad (green lettuce, carrot, string beans, tomato, basil, fennel, dill, cucumber, beet, 6 raw almonds, agave mustard dressing, sea salt)
1/2 cup leftover tofu baked with bbq sauce, 1 very small piece of wheat bread (not entirely whole I gather)
5:30 1/2 Clif bar
6:00 1/2 pear
6:30 grazing on fresh cilantro and basil as I cook and sweat my brains out
7:30 1 date
(8:15 kenpo workout)
10:00 1 cup roasted root veggies(beets, onion, garlic, garlic scapes, shallots, yukon potato, turnip, carrot, etc w/olive oil, celery salt, pepper, sea salt)
1 small piece of toasted wheat bread w/ olive oil and garlic

couple tastes of w.w. pasta w/ my pesto that I will enjoy tomorrow
lots of water
oh boy did I want some wine tonight! I'll save it til Friday night when I'm gonna dance again...

[steffapeppa40]

u will get there!

Thanks for your positive words!

I think I can, I think I can, I think I can...

[steffapeppa40]

7-30-09

moves

day of rest-ahhh
walked around town a bit in the day-hot sun!

tomorrow is going to be a super-early day for me to work out, 3 hours house keeping and etc., then dancing late at night...oh 80's Music, you beckon me...

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meals

9:15 Fruit Salad (date, pineapple, 1/2 peach, golden raisins, 1/4 pear, 1/4 kiwi)
10:00 1 cup multi grain flake cereal, unswtnd Almond Breeze, raw agave
12:00 1/2 apple
12:45 1/2 cup kettle corn "Lesser Evil" [later] OH NO I FOUND IT IT WAS NOT VEGAN----CRAAAPPP out it goes! Damn.
2:00 GRAND organic SALAD (arugula, radish, red cabbage, 3 cherry toms. cukes, radicchio, celery, toasted sunflower seeds, agave mustard dressing)
handful org. blue corn chips, 1 microwaved tofu pup-naked
3:30 1/4 cantaloupe
7:15 1 1/2 cups w.w. pasta with homemade pesto (pine nuts, basil, nutritional yeast, e.v. olive oil, lemon juice, garlic, sea salt)
1 1/2 cups roasted root veggies
smaller salad- (arugula, radish, string beans, cherry toms, red cabbage,
2 1/2 glasses red wine
1 piece wheat garlic bread
1/2 Digestive Biscuit...squirrel or some critters got other 1/2!

what is my problem today? Why do I feel so sluggish and stuff? Oh I forgot to have coffee and I didn't have enough sleep...wine was nice for my mood, but i over did it. Hey, I'm honest. I am being WAAAAY better than if I wasn't writing this stuff down. C'est la thursday...
It was so nice having an almost-regular early meal! We'll see about tomorrow

[MaryStella]

sounds good with the kenpo and the abs... make sure your getting enough water if your training in heat like that. also coffee and alcohol are really dehydrating so u need even more water than normal. it might make u feel better.

[steffapeppa40]

sounds good with the kenpo and the abs... make sure your getting enough water if your training in heat like that. also coffee and alcohol are really dehydrating so u need even more water than normal. it might make u feel better.

You are so right about the coffee and alcohol---they are very acidifying too.
I guess since I am not having my normal snacky treats all of the time
I am feeling a tad deprived and so coffee is a little vice I allow myself to
have.

The alcohol---ya, I had that wine the end of the day and made sure I had a tall glass of water
for each glass of wine...but I still ended up with a headache as I prob. depleted some minerals
and such. I was fine by my 6:30 am workout today tho w/some Emergen-C---

[Zack]

Coffee is actually really healthy, so don't feel guilty about it.

[MaryStella]

glad you getting enough water.

[steffapeppa40]

7-31-09

moves

my 2nd Chest, Shoulder, Triceps
Since the first go-around 1 week ago today, I improved: (number in parentheses indicates last week's rep)
If there are weights involved, they remained the same
excluding one-Scarecrows. Last week I didn't attempt w/ weight as I though it would be too tough w/10's but this week I gave it a shot,
and was happily surprised that I could do 7!

Chair Dips
(8)10

Plange Push Ups
(10) 14 w/knee

Pike Presses
(5) 6

SideTri-Rises
(20) 22

Floor Flys
(10) 12

Two Twitch Speed Push-Ups
(12) 14 w/k

Y-Presses - 10lbs
(12) 14

Lying Tricep Extensions - 10lbs
(8) 9

One Arm Push-ups
(6) 10 w/k tho I'm not sure form was the same

Clap Push-ups
(10) 12 w/k

Did worse on:

Side to Side Push-ups
(14) 12 w/k

All other exercises I remained the same.

ALSO I danced hard from 11:15pm to around 1:30am. No joke. (well if you saw me, you might think I was funny!)

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meals

6:15 2 bananas
(6:30 w.o.)
7:45 1 1/2 cup multi grain flake cereal, unswtnd Almond Breeze, raw agave
10:00 2 cups org. black coffee
12:00 tofu salad sandwich w/sprouted barley bread and tomato, tiny carob rice cake
4:30 1/2 of my decent sized salad (arugula, carrot, celery, cucumber, radish, shitake sesame dressing), handful of my trail mix,
a couple toasted pita chips
6:00 other 1/2 of salad, 1 cup of roasted root veggies
9:00 1/2 Lara bar, date
9:30 and on...healthy everything chips with spicy salsa, red pepper hummus, pistachio nuts, peaches, and garlic tarelles
wine and beer? yes I did.

[steffapeppa40]

8-1-09

moves

well I completely ran out of time to do AB RIPPER routine yesterday: the thunderstorms delayed my departure from my work then
I rushed home to get ready for company. I was going to do it today, but I will let it be. Not feeling perfect in my gut today.

PLYOMETRICS---the "mother"" of workouts. Waited for M to get home and we started at 9:15 ish---it was a toughie. My left
leg is bothering me and the bulk of this workout has to do with squatting and jumping. UGH. Felt good to get that done!

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meals

10:30 Fruit Salad (1/2 peach, 1/2 pear, pineapple, date, golden raisins, banana, shredded coconut)
11:30 1 1/2 cup shredded wheat cereal, unswtnd Almond Breeze, raw agave
12:00 1/2 Lara bar, handful nuts/seeds
1:00 2 cups org. black coffee
2:30 1 cup roasted root veggies
4:30 Big Org. Salad (arugula, radicchio, red cabbage, carrot, celery, radish, agave mustard dressing, sea salt, few soy nuts)
1 Soy Dog (microwaved), mustard, heal of sprouted bread loaf
1/2 tarelle
8:15 1/2 organic raw bar, 1/2 apple, Emergen-C packet w/water
(9:15 workout)
11:00 1-1 1/2 cup miso soup w/tofu, seaweed, and a couple sparse veggies,
handful seaweed rice crackers, glass of red wine, 1 veggie salad(same as earlier today, but 1/2 the size )

a lot of water

bed-1:30am

[MaryStella]

while hard plyo is great stuff!