Bekah's Fitness Log

[Bekah]

Pretty much just logging my daily activities + maybe some diet stuffs too. Trying to lean up and loose some inches/weight.

I'm also training for a couple events - would like to complete a 10K this summer (along with speed up my 5Ks).

Friday, 3/21/2008:

7:30am --- 35 mile bike ride, paved roads, minimal hills - mostly flat roads. (solo ride)

Planned Eats:

- Scrambled eggs (2), canadian bacon, banana
- Lowfat yogurt
- Small mixed salad w/ basalmic vinigarette
- Grapes (handful)
- 4 oz Chicken breast w/ mixed veggies (steamed)
- 2½ L of h2O

Workout for weekend:

Saturday, 3/22/2008:

Deep stretching
CORE exercises (Abdominals, Obliques, Lower back)

Sunday, 3/23/2008

9am: Group bike ride on Pinellas Trail; 50 mile goal

[Bekah]

Planned Eats:

-Fried hard egg (1), orange
-Parfait (yogurt and lots of fruit)
-Grilled chicken (2 slices) on a tortilla wrap (with lettuce and cheese)
-Broiled flounder (4oz) (w/ lemon pepper seasoning) with steamed veggies
-Grande latte from Starbucks
-2L of h2O
-Allowing a 2-drink maximum for my night out @ Dallas Bull tonight (Grey Goose + Tonic or Sprite)

~ Approx. 1200 calories

Workout agenda for today:

-Deep stretching
-Pilates (30 min)
-Dancing @ Dallas Bull

... Long bike ride tomorrow! GET EXCITED!

[Matt Vassallo]

question:

how are you able to even move on such a low caloric count?
i've looked at your pics, you seem like you're pretty fit already, what are your goals ??

are you trying ot lean out?

[Bekah]

Well my goal was to keep my calorie count between 1200 and 1500 per day. I just started "counting calories" a week or so ago to pretty much account for what I eat.

Even with today's menu, I feel as though it's so much food - I'm not THAT hungry all the time. I don't know what more I should add because I have some protein, some carbs in there, and vegetables & fruits. It seems to be well rounded but honestly, my DIET is not something I'm a pro at.

My goals are pretty much to lean up - lower my body fat, loose about 10lbs or so... or inches - either way, just tone up/lean up.

Any suggestions on the diet side of things?

[Matt Vassallo]

youre doing ridiculous iron man stuff

id do 35 protein 40 carbs 25 fat see how that works @ bodyweight x 13 for calories

[Bekah]

Planned Eats:

-2% milk in Wheaties cereal, hard-boiled egg
-Grilled chicken shredded into mixed salad (cucumbers, onions, lettuce)
-Meal replacement shake (w/ banana, strawberry)
-Grilled Tilapia
-2L of h2O
(meal plan not quite completed yet)

- I definitely need to hit the grocery store. I'm running out of anything decent!


Workout agenda for today:

-Deep stretching
-Bike ride, distance between 40 and 50 miles (training for MS 150 ride)

[Bekah]

Planned Eats (3/26):

-Egg Beaters (approx. 2 eggs)
-Orange
-Low carb wrap with shredded cheese, light mayo & smoked ham
-Yogurt (peach)
-Carrot sticks
-Broiled flounder with lemon pepper seasoning
-Steamed veggies
-Jello with Cool Whip
-2.5L of h2O
-1 Tall Machiatto


Exercise Agenda (3/26):

♥ 35 minutes of Cardio => 15 minutes Stair stepper, 20 minutes ARC trainer (interval training)
♥ Squats (with minimal weight)
♥ Walking lunges with dumbells (6-8lb each hand)
♥ Deep stretching
♥ CORE => Obliques

Exercise for rest of the week:

Thursday 3/27:
-- Upper body workout: Bicep/Tricep/Shoulder/Chest
-- Cardio: 1-2 mile walk/run (footlicks ... sprints)
-- CORE: Crunches, crunches, crunches

Friday 3/28:
-- Long solo bike ride in the AM (40 miles?)
-- Deep stretching

Saturday 3/29:
-- Yoga
-- CORE: Lower back & Obliques

Sunday 3/30:
-- Long bike ride, 60 miles

[Bekah]

Been slacking on posting here.

Meal plan 4/2/2008:

- Egg beaters (~2 eggs), canadian bacon
- Chicken breast over salad (mixed veggies)
- Parfait (homemade) Yogurt + fruits
- Steamed veggies
- Grouper (Broiled)
- Fat free jello w/ cool whip

Night workout:

-35 min Cardio
-Squats/walking lunges
-CORE: Abdominal crunches

[Bekah]

Successfully down 2.1lbs. I can't really "feel" the difference - but the healthy food choices definitely give me energy.

Here's the line-up for today:

4/14/2008

Consumption:
- Oatmeal (weight watcher)
- Fruit cup (strawberries, grapes, blueberries)
- Salad with grilled chicken breast - mixed veggies, basalmic vinigarette dressing
- Yogurt (with granola bar mixed)
- Latte
- Fish fillet, broiled, steamed veggies

Exercise:
- 35 minutes of cardio (20 minutes - TM & 10 minutes - Biking)
- Walking lunges w/ weight
- Squats
- Hip abductors

[Bekah]

Today was a good day.

6:30am workout; 20 minutes cardio, lots of crunches & obliques and then some upper body strength training.

I found myself so energetic throughout the day so I may need to stick with the morning workouts!

My eating was minimal - I was all over the place - running from one place to another, I definitely need to portion out my food to make it easier for when I'm in a hurry.

Here's my consumption nonetheless;

-Eggbeaters (2 eggs), 1 slice canadian bacon
-Orange
-Small salad
-Ground beef with seasoning
-Veggies
-Latte
-Jello w/ cool whip


Lots of fun "active" things in the next couple of days - so I'm looking forward to it. Come Monday, its back to the gym groove!

[Bekah]

4-18-2008

Exercise:
1 hour of Pilates + serving at the restaurant keeps me on my toes

Consumption:
- Half bagel slice, hard-boiled egg
- Salad with grilled chicken
- Celery/carrots w/ ranch
- Meal replacement shake


to be continued...

[Bekah]

Wow, I've totally neglected this fitness log. :(

Well - it's been a month. I'm down 5-6lbs altogether. I've lost a couple inches here and there!

I have been focusing on consuming only "good" things, trying to keep my meals between 4 and 5 small meals throughout the day - but allowing myself to have a couple bad things in moderation once or twice per week.

As far as fitness goes:


I've been keeping up with cardio. Interval training to burn calories and lean up. I do this 3-4 times per week.

I've continued with my yoga and Pilates once per week with the hopes of leaning up and toning my body.

I got back into my Bellydancing classes to work my Abs and Obliques! Can we say sore??!

Weight training has increased! I'm learning new techniques to firm up my arms, biceps & triceps & shoulders. As well as incorporating "back" exercises too. I've also been focusing on squats and walking lunges to tone up my legs.


My goals are to get some more runs in and take a fitness kickboxing class - it seems to be very popular right now and it's been a year or two since I took a class similar to it and what a great workout!

[Bekah]

Did a 2 mile run last night - it started to rain, so I cut it short. Then go figure, when I got home, the rain turned into drizzle - so I did some crunches and other abdominal exercises in the driveway. Then did some walking lunges. After a cool down stretch- I was literally soaked. It felt great.

Today I'm focusing on my upper body at the gym. I'm going to start with the Elliptical machine for cardio, 30 minutes and then go right into weight training.

I overslept so I hurried out the door for work and skipped breakfast. -tisk tisk-

For lunch-- I am going home to make a chicken wrap and I'm going to grab some fruit as well.

Not sure what I'm doing for dinner yet. I need to make a trip to the grocery store for sure.

Happy Monday.

[Goop]

I dont normally visit here but I was curious so I wanted to chime in. Matt, you mention she does alot and moreso like iron man stuff as you put. I used to ride here and there with my friend Adam for around 30 miles(hard to believe it was that long). We would ride from around my house to Pasadena, cut a right and work our way up the beach all the way to Treasure Island, and then into Madeira and into Bay Pines, then home. It was never really hard(it was at night time though so it's much more enjoyable), and it was actually pretty fun.

[Bekah]

5/21/2008:

Feeling a little sore from the runs that I've been putting in lately. It's a "good" sore for sure though. It's amazing how I could run 4-5 miles, then I took a break while bike training, and now my running abilities shrank. I'm definitely going to keep up with it so I don't spend a month or two catching up.

I've been putting in quite a few more hours working the past week - so ample gym time has not been in my favor. But I'm trying to work my schedule around it.

Tonight, I'm putting in a late night gym visit:

-35 minutes ARC trainer (interval setting)
-Upper body weight-training
-- Free weights: Bicep/Tricep/Shoulder
-- Resistance machine: Chest
-LOTS of stretching

Eats have been consistently OK. Could work on it a little bit. As always. :roll:

Goop: I think Matt was referring to the MS bike ride that was 183 miles over the span of two days of being "IronMan" stuff. The bike rides I was doing to train were anywhere from 30 to 70 miles long. It eventually became mind over matter at some points - especially with the bridges along the trail, and keeping up with the experienced riders at 13-18mph. I do enjoy bike riding though, and leisurely bike rides are extremely relaxing and fun with a partner or two. :)


TOMORROW:

Belly dancing
2 mile run
Softball game

[Bekah]

5/22/2008:

Bellydancing class went well. We did an extended amount of crunches and obliques & I can definitely see my abs being quite sore tomorrow.

I haven't really had much of an appetite lately, so I find myself having to stuff things down in order to get some needed nutrients.

Softball game is tonight - I'm not too certain if it's gonna be rained out or what - but either way, I plan on getting in my 2 mile run (whether it's an outdoor run or inside on the TM).

I'm down 1lb, so that makes about 6-7lbs since March. I can't really tell a difference (by looking in the mirror); but I can feel it. I'm hoping to lean up quite a bit more & get another 10lbs off.

Eats:

-Egg beaters, approx 2 eggs
-Orange
-Wrap with turkey
-Celery & carrots
-Grilled chicken breast, veggies steamed
-1 coffee
-Lots of h2o

[Bekah]

Definitely didn't stick to healthy eats over this Memorial Day weekend but I'm not up any pounds. So I'm going to get back into the groove to get some more pounds off & work on toning some more.

Plans for the week---

Tuesday:
- 40 min on ARC trainer
- CORE; obliques
- Stretches

Wednesday:
- 2 or 3 mile run
- Upper body weights (biceps,triceps,shoulders)
- CORE; abdominals

Thursday:
- Bellydancing
- Lower body weights (Squats/walking lunges)

Friday, Saturday, and Sunday to be planned later on.

[Keith]

stick with it. if you are feeling physically good and you don't feel run down and tired then don't worry about your carbs. Matt you need to realize that first of all no two people are the same and second females are very different from males with the ways their bodies react to food and exercise...

KEEP UP THE GOOD WORK!!!

p.s. lets get some before and afters when you feel the time is right...

[psifactor]

You have some great detication going on! Keep it up. I wish I could get into a good program to tone up a bit.

[Bekah]

Gotta love the spontaneous-ness of life.

Unfortunately, I have to go into work this morning so I will not be making it to my bellydancing class. However, I am going to head to the gym to get in some solid cardio, crunches & lower body workout (squats/lunges) in the afternoon.

I've definitely felt an increase in appetite which is good & bad for me personally. It's good because with the higher intensity workouts, my body is looking for food to burn. However, I have not really stocked the fridge with "healthy" things and especially "easy-to-make healthy" things. I've been on the go pretty much since the start of the 3-day weekend.

Once I find some time, I will need to cool off, head to the grocery store, and plan this accordingly. I'm holding steady. I'm about 4 pounds away from my lowest weight (that I can remember). Oddly enough, with the 6-7 pounds that I've shed in the past month or two months, I have yet to see a "physical" change. So I'm hoping that the working out will help to make that appearance known.

Keith: Thanks for the support! I will post some before and afters soon! In addition, I think it's definitely true that the females react differently then males. With all of hormones - it's so hard to follow in the footsteps of a guy!

Kelly: Hey girl! I just keep pushing. It helps that I love to workout, in general. The diet thing is tricky with my schedule, but as long as I just keep up with it, I will be at my goal weight soon!

Goals for the weekend:

- Running (4-6 miles)
- Bike ride (15-20 miles)
- Grocery store trip
- Research recipes for healthy lunches
- Get a summer membership at the Northshore pool to start some swimming!

[Regina]

If you're interested, I have a recipe book called Gourmet Nutrition. I could probably scan a few recipes and post them in a thread. There is this ground turkey casserole I've been making for my lunch for the week (to take to work) and it has worked out great. It also has post workout and anytime meals (post workout have more carbs). Let me know if you're interested.

[psifactor]

Bekah! If you want to swim...I LOVE to swim!! There are many different places around here. There are 4 different ones I use depending on the season and temp outside. Where is the northshore pool at?

[Bekah]

New week! 8)

Kelly, Yes... I love swimming. I was on a swim team for like 4 years but it's been a while since I've done laps. Northshore pool is near downtown SP (Vinoy area). It's a public pool -- with lanes, etc. We should def. get together and do some laps!

Regina, I PMed you- but I'd LOVE some recipes! The turkey casserole sounds really good.

Exercise today:
- 35 min interval training on ARC trainer
- Upper body weights
- Crunches and stability ball exercise for CORE

[Bekah]

First morning workout with IT (Interval training). :cool:

Whew, I usually am not a "sweater"... but I was pouring after the workout. What's the deal with sweat anyways? More you sweat, healthier you are? Or is it just different for every person? Sometimes at the gym, I see the healthiest looking people covered and soaked in sweat. Hmm, I may have to do some research to figure this out! :lmao:

I'm hoping to see some noticable results in a couple of weeks! Like I mentioned before, I am down about 6-7lbs from April, but while I FEEL the difference, it is not quite noticable in my appearance.

[Bekah]

Got in a late night workout last night. :cool:

I didn't get out of work til a little later than expected so I really had to force myself to the gym - I could have easily just stayed home, but I knew I'd be upset @ myself if I didn't go. So, I went & my workout was amazing - I pushed myself pretty hard.

35 minutes of Interval Training
Walking lunges (about 30 or so) focusing on position
Squats w/ 10lb body bar
Stretches!

I have a bunch of family coming into town today for my youngest sister's graduation from HS. So I most likely will not get a chance to head to the gym, but my other sister (Alli) and I are taking her and some friends out - so I may get in some dancing! :D

[Bekah]

Workout schedule for the week:

Tuesday:

AM workout---
35 min interval training on Elliptical
CORE: crunches, obliques, lower back
Upper body weights, biceps/triceps/ shoulders

Wednesday:

PM workout---
2/3 mile jog
stretching
back/chest

Thursday:

Early PM workout---
35 min interval training ARC
Squats/Lunges
CORE: crunches

[Bekah]

Got in an awesome cardio session last night. I got out of work earlier than normal, brought my gym clothes with me, and went straight to the gym -- cardio lasted for 45 minutes while I jammed out to some rock & heavy metal -- didn't even phase me that I was putting in some serious mileage and burning tons of calories. Spent 10 minutes afterwards cooling down and stretching. Overall... GREAT feeling.

No cardio today, just upper body lifting and some CORE crunches & lower back raises.

[Bekah]

I have no appetite :dunno:

Nothing tastes particularly tastey at all - but I know I NEED to eat because I don't want to make myself sick since I'm constantly go-go-go.

On the upside, I'm starting to see small results with the interval training that I've been doing. Especially around the hip/waist area. I am definitely going to keep it up! In addition to the differences I notice in the feel of my clothes on me, I feel MORE energized.

Now only if I can get my eating habits in sync with my workouts!!!! GRRR!!!!

[Regina]

Hey, I guess I'm not on your friends list. I was going to e-mail you those recipes in an attachment. Do you want me to upload them and PM them to you or e-mail them?

[Bekah]

Workout last night was a good one :D While my appetite still is pretty non-existant, I had excessive energy. I did 40 minutes of cardio, interval setting. Afterwards, I completed crunches - laying flat, on the aerobic ball, and then did some oblique exercises as well. It felt amazing.

Tonight: Cardio then upper body workout (biceps/triceps/shoulders) :love:

[Bekah]

Hard to believe, but I'm down 11.4lbs since the end of April. I don't really know where the weight was being stored since there is not a noticable difference; but I do feel quite a bit healthier in general. I'm hoping to intensify my workouts from here on out -- the interval training has really done wonders, specifically for my midsection/CORE.

Workout for today:
-35min Interval training
-Upper body weights (biceps/triceps/shoulders)
-Crunches!

I am going to be incorporating swimming into my workouts too - a friend of mine sent me a swim workout that sounds pretty neat, so I'm hoping to be down a couple more pounds and tone up all around.

[Bekah]

Feeling healthy, but not being able to see a noticable difference in my appearance sucks pretty much. But nevertheless, I enjoy working out and being active, so I will keep on pushing...

Tonight's activities:

35 min ARC trainer
Upper body weights; biceps/triceps/shoulders
CORE -- crunches with stability (or Swiss) ball

I love this CORE exercise -- leg lifts using the ball !

http://www.jumpcut.com/view?id=9D8A8A14919211DCA120000423CEF682

[Bekah]

Workout last night was a good one! The 35min of interval training keeps getting easier, so I'm thinking about switching things up... and focusing more on runs or upping the intensity on the cross-trainer!

Tonight is squats/walking lunges and lower back exercises.

[Bekah]

Dang.. I've abandoned my poor fitness log here. Time to update and keep up with it.

News:
I am attending a personal training workshop Oct. 4,5, & 11 - from there I am taking an exam & doing a case study and I will begin personal training at Shapes Total Fitness for Women. In addition to that, I am studying for my National Certification through NASM. This certification will give me more accrediation to work at pretty much any gyms. I am hoping to establish a good cliental and enhance my knowledge about fitness and nutrition. In May, I graduate and will be going back to school for a Bachelors of Health Science in Nutrition - it will take me approx. 18 months to complete since I will already have my Bachelors in International Business.

On the side, I have begun sketching fitness clothing for women (think "BeBe Sport) - so I hope that on my free time, I will be able to put together some cute outfits for sale. Slow and steady.

I'm psyched for the adventures ahead. I will most likely relocate to Boca Raton or Ft. Laud sometime in the future too. I love the area over there and the 'want' for trainers and nutritonists are like double what they are here. Time will tell..

However, more importantly is my own health and maintenance of fitness---

Planned calories consumed for 9/19: 1240 calories
Exercise: 1 mile run, focusing on pace, footlicks (sprinting in between steady pace), lots of stretching

Events in the future:
*Share the Road Ride* - 50 mile bike ride on 10/19/2008

[BAMF]

Damn, woman. Go get'em!

[Bekah]

I don't know what I want, so don't ask me
cause I'm still trying to figure it out
don't know what's down this road, I'm just walking
trying to see through the rain coming down
even though I'm not the only one
who feels the way I do.
(Taylor Swift)

OK weekend - nothing too exciting. Got in 1 bike ride, for about 10 miles. I spent the weekend relaxing and catching up on reading and school stuff. Wow, I'm getting boring.

Plan of action today:
8:30am-4:30pm Work
7:00pm-8:15pm Class
8:30pm-9:45pm Gym
- Study, bedtime!

Exercise:
-30 minutes of interval training on ARC trainer
-Upper body weights-- biceps/triceps/shoulders
-10 minutes of crunches using aerobic ball, focusing on lower abs

Calorie total for today: 1100

*It's low, I skipped breakfast unfortunately because of time, so I will get it back up for tomorrow.
I'm thinking about maybe getting a power bar or something to up the calories a bit for today, but we'll see.

[Bekah]

I like chocolate, but my hips sure don't
I like drinkin' red wine, but tomorrow my head sure won't
These are just some things that I love that are bad for me

I like shoppin', but my purse sure don't
I like wearin' high heels, but tomorrow my feet sure won't
These are just some things that I love that are bad for me
(Danielle Peck)

It was a stressful day - had assignments due & a big test; but I survived.

This morning, I managed to get in some lunges & squats, as well as some nice crunches using my aerobic ball and a medicine ball. Whew. Felt great.

Tomorrow is my SPIN class with my favorite instructor, Joyce & then I will hopefully get in some back/chest afterwards. If she just about kills me in class, I may move the weights til Friday - but I have been attending SPIN regularly and I can just about keep up now.

I have one long bike ride planned for this weekend - I'm trying not to just solely focus on the bike rides (even though I am prepping for the 50-mile ride in October); so I'm hoping to take my Bellydancing class on Sat. AM & possibly do a run too. It feels like my weekends are so jam-packed with studying and other 'obligations' such as: bridal showers, etc.

I got in my study books for personal training; lots of information to go over, but I'm psyched. I'm hoping to read through all 200 pages before I go to my workshops next weekend so that I'm ahead of the game.

OH YEAH - almost forgot to mention, I'm down 1.2lbs for the week... I'm happy with the baby steps to my final goal.. Only 7 more to go.

[Bekah]

Slammed at work - so stopping by to post quickly.

Exercise plan for the weekend:
Friday-- 2 mile run, upper body weights
Saturday-- Bellydancing, dog park with the dogs
Sunday-- 20-mile bike ride

Lots to read before my workshop NEXT weekend, so I hope to get some of that done.

I'm focusing on water intake this weekend and for the future. I usually only drink water, but not alot... I'm usually never thirsty, so I'm going to focus on it and see what happens.

[MianoSM]

I'm focusing on water intake this weekend and for the future. I usually only drink water, but not alot... I'm usually never thirsty, so I'm going to focus on it and see what happens.

More trips to the bathroom. :lol:

[Bekah]

More trips to the bathroom :lmao: You ARE RIGHT ON!

Overly relaxing weekend besides a nice run and bike ride. I also got out on the water for a bit with some friends. & took the dogs to the dog park.

I attend my workshops for my certification next weekend - so I'm hoping to get in some nice workouts this week since I will probably not be doing much working out with my class on Sat & Sun from 8am til 6pm each day.

Tonight's late night workout will include:

interval training
upper body workouts
crunches

Went to the new Walmart grocery store on US-19 - I enjoyed it. However, there fruit section looked horrible..

Does anyone know of any real good fruit/veg markets in the SP area?

[Bekah]

Got in a good workout last night. 40 min of interval training plus some upper body weights.

Tonight's itinerary is:

* 2 mile run
* Crunches
* back/chest weights (focusing on lower back)

Food sucks for today. I have no appetite - it was a stressful day and it just totally showed in my lack of food. However, getting in a solid dinner after my workout. Hoping that it will make up for my lack of decency.

I didn't realize how much my mood effects my eating habits. Instead of going for sweets, I just rather NOT eat, weird. I am really going to focus on not letting that happen in the future because it ends up making me more emotional since I have no food in my belly & just irritable in general.

Time to go work off all those stresses :)

[Strongest Man In The World]

Get those calories in, girl!

Im gonna start shooting a new Vblog this week, using your suggestion :)

[Bekah]

Slept so well last night - it's amazing how working out consistently can help one's sleep!

2 more days until my personal training workshop! I'm nervous but so excited... this is the first real step to my CAREER!

I've been making a bunch of contacts in the personal training/nutrition field & I'm learning each day that this is the route I'd like to take, only took 5 years of college... but oh wells ;)

Now to the details:

Calories total for today: 1280

Workout for today: ARC trainer (30m), squats/ lunges & crunches!


Donnie: I'm getting them in! No worries and YAY for taking my suggestion - it'll intrigue the females for sure!

[Bekah]

Had personal training workshop this weekend. I have 1 more workshop (Sat, Oct. 11), completing the exam & case study and I am officially a certified personal trainer. How cool.

Yesterday we focused on assessing our clients. We did the assessments ourselves.. what a wake up call on my own personal health.

My definite strengths were: 1-mile walk cardio test (fastest in the class), flexibility was off the charts (everyone was in awe) - that made me feel SO great! In addition, squats & crunches were excellent. And the flexibility in my shoulders (range of motion) was Above Average.

Now.. to the weaknesses:

PUSH UPS! My form was horrendous. I could only do about 18-20 without just shaking horribly. However, once I got the form down, I was able to really feel them. My goal is to get to 35-40 continuous.

Cycling cardio test! This really made me furious LOL! I have been cycling like crazy and I know it IS a weak point for me, but it still made me so mad. We got on the bike, it was a level 10, 5:00 duration test & it takes into account my HR; the bike told me that I was below average. I am definitely trying it again this week!!


This week is super hectic so I'm hoping to get into the gym Tues night, Wed night, Thursday night for SPIN, and Fri AM. I'm taking the night off to get studies done and I'm flying to Ft. Lauderdale on Saturday night after my workshop for a mini-getaway until Monday night. CANT WAIT! It's like "I'm a personal trainer now celebration" with h2o and carrot sticks! LOL.. yeah right :P

[Bekah]

Taking the day off last night was a GREAT idea. I finished two papers and went straight to bed. I had little to NO energy at all.

10/07/2008-

Nutrition:
1- Egg beaters, canadian bacon (1)
2- Orange
3- Yogurt with (2) granola bars
4- Mixed salad (small)
5- Jello w/ coolwhip (yum)
6- Flounder fillet broiled w/ white rice & veggs

Workout:
- Biceps/Triceps/Back
- 15 minutes of running/walking
- 20 minutes of rowing
- Deep stretches

I've been maintaining at the same weight for a while now. After calculating BF% and everything this weekend.. we figured out how much BF & lean mass we individually have.

I have 106lbs of lean mass with 32lbs of body fat which I SWEAR is centrally located in my gluteus maximus :lmao:

But really - I plan on focusing on my BF% and I hope to lower it by 3% this month - which is possible. I took my BF% using the E.I machine & I got three different numbers, but pretty much ranging from 21% to 24%. I'm hoping to get into the 15-17% range sometime in the future. But it's a work in progress. Some of the girls in my personal training class had numbers from 19% to 30% so, I was right in the middle of that & that is good for me.. but of course, would like to be better.

[psifactor]

Congrats! Getting to the 15% - 17% range would be awesome!

Once you become certified and I stop being so lazy you'll have to help me get together a program!

btw, Bart and I are doing the Turket Trott 10k if you are interested in joining :)

[Bekah]

Hey Kel! Thanks for stopping by! The Trot definitely sounds interesting to me! :)

Been slammed at work & with studies. But I'm just trying to stay POSITIVE!

10/08/2008--

9am-5:30pm; Work / Study
7pm; Exam
After; Gym
Home; Studying / Papers / Research

Exercise plan:
(Making it a solid, but quick workout)
- Lower body workout (squats/lunges)
- Crunches
- 15-20 minutes of some cardio

Nutrition:
1- Special K cereal
2- Orange
3- Carrots/ Celery
4- Yogurt
5- Broiled lean beef burger, veggs, rice
6- Jello with cool whip

[Bekah]

Scored 100% on my personal training exam. Also had finals and projects due this weekend. I went out of town to Ft. Laud to celebrate. It was a good time. I drank a little too much however during my celebration. :roll: Not by any means did I get drunk, but considering the fact that I've been quite boring the past month or so - 3-4 drinks in a weekend is kind of a lot for me. I shouldn't be admitting this?!

I was sad to leave - but happy too. I'm comfortable here - and I LOVE my routine. My grades are solid, my work is steady and I'm beginning to network for personal training.

Back to the grind... nutrition today was OK! I went to the grocery store after work, so I was able to stock up on lots of goodies.

10/14:

1- Special K cereal, 2% milk
2- Banana
3- Yogurt
4- Celery/carrots
5- Beef & Brocolli with oyster sauce
6- Jello w/ cool whip

Workout:
-Walking lunges
-Side lunges (wowwwwie)
-Squats
*No weights were used. I focused on slow and steady reps.
-Lower back exercises
-Meditation, 20 minutes w/ yoga positions to unwind and relax

[Bekah]

Yikes. I was cranky this morning. I slept HARD - my body is recovering from my weekend. :lmao:

10/15/2008:

1- Egg beaters, 1 slice of canadian bacon
2- Celery sticks
3- Banana
4- Yogurt, with Grahmn crackers
5- Jello
6- Meatballs with sauce on wheat bread

Workout:

Pilates (45 min)
Ab crunches using stability ball
Modified pushups


I dominated in my school classes so I'm rewarding myself with a Bosu ball. I was introduced to Bosu balls about 2 months ago, and I do enjoy them. Obviously not everything can be done using them - but since I absolutely love anything that will work the core and focus on stability - I definitely became very intrigued.

In addition, I have been trying to focus on my push-ups!

Quote that I received from my horoscope today:
Remember, today's routine will create tomorrow's well-being.

It has become my source of motivation from here on out.

[fresh&clean]

Jeez your like super motivated unlike me, kinda depressing for me lol.

[Regina]

Can you do any regular push ups? See, I can do regular push ups (not a ton), but I have much difficulty with the pull ups. How are you with those?

[Bekah]

Can you do any regular push ups? See, I can do regular push ups (not a ton), but I have much difficulty with the pull ups. How are you with those?

I learned that my form on my push ups were totally wrong - elbows out, etc.. and so when I actually CHANGED my position - I could only get in 15-18 push ups. Meanwhile, a 47-year old right next to me completed like 35 or something. I was furious. So I've been focusing ALOT more of push ups - they are an EXCELLENT exercise. Once I'm comfortable with that, I'll slowly make my way to the pull ups -but they just scare me. :lmao:

[MianoSM]

I don't understand how elbows out is incorrect, and elbows in are correct.

The two types of push-ups are two completely different focuses on muscle groups aren't they?

That would be like saying I can do 200 lbs on the bench, but I was doing it wrong because I was using the bar and not free weights - don't you think?

"There are three types of push ups that use different muscles. Close-hand, regular, and wide-arm. The closer your hands are together the more you will engage your triceps, the wider apart the more you will engage your chest and shoulders."

[Bekah]

I don't understand how elbows out is incorrect, and elbows in are correct.

The two types of push-ups are two completely different focuses on muscle groups aren't they?

That would be like saying I can do 200 lbs on the bench, but I was doing it wrong because I was using the bar and not free weights - don't you think?

"There are three types of push ups that use different muscles. Close-hand, regular, and wide-arm. The closer your hands are together the more you will engage your triceps, the wider apart the more you will engage your chest and shoulders."

Yeah it makes sense completely. Unfortunately for me though, my elbows weren't the only problem. I was not in 'neutral spine' position and my form was just all funky - I always skipped over push ups because frankly I did other types of exercises that worked the same muscles. However, the burn that I got from doing the correct form of push ups was amazing - so I definitely am trying to focus on increasing my number of repetitions.

[MianoSM]

I'm still confused. Could you show me a youtube video of someone doing "correct" push-ups?

I always found it funny in the Marine Corps, women never did Pull-ups, they always did Flexed arm hangs for their physical fitness tests. Kudos to any women that are getting on the pull-up bar and doing them!

[Bekah]

I'm still confused. Could you show me a youtube video of someone doing "correct" push-ups?

I always found it funny in the Marine Corps, women never did Pull-ups, they always did Flexed arm hangs for their physical fitness tests. Kudos to any women that are getting on the pull-up bar and doing them!

Here ya go: YouTube - The Wrong Way To Do Pushups

Is this any more helpful?

Heck yeah... I will be one of those girls who can do pull ups one day...lol, I hope!

[MianoSM]

Cool thanks. I honestly still think that they are just different, not wrong or right.

I've been doing 200 of the "wrong" or wide gripped push-ups, I'm going to have to try the "correct" way and see if I can get better improvements or gains. : )

/thumbsup

[Bekah]

Cool thanks. I honestly still think that they are just different, not wrong or right.

I've been doing 200 of the "wrong" or wide gripped push-ups, I'm going to have to try the "correct" way and see if I can get better improvements or gains. : )

/thumbsup

Ya know, I really do agree with you about that! Cause I was pisssssssssed that all the women were standing around me pointing how my wrong form! But - after doing the 'right' or different form, I felt the burn a lot more! Alwaaaaays a learning process :)

[Regina]

I hope I'm not doing push ups the wrong way. I'm going to evaluate myself tonight. I will be able to do more than one pull up soon. I want to get a pull up bar and start doing jumping/assisted pull ups. Now I am doing them with the bar and a bench (assisted).

[Regina]

Yeah, definitely doing them with elbows out. I can only do about 3 of the ones you described without assistance. They kicked my ass tonight.

[Bekah]

Yeah, definitely doing them with elbows out. I can only do about 3 of the ones you described without assistance. They kicked my ass tonight.

Isn't it crazy?! I was totally furious! Oh well girl- lets get those pushup numbers up. I can do assisted pullups too - but I'd love to be able to do a couple on my own. I found this website that swears it will get you to 100 push ups!

http://hundredpushups.com/

[Bekah]

Thursday night: Attended Donnie's women training camp @ Datsko Park in Largo. Great workout. Definitely made me feel wimpy at times :lmao: But I love it... I will do anything to work out my body, it feels awesome. Our workout in a nutshell is located here: http://skinnykidslog.blogspot.com/

Friday night: I ended up focusing on stretching and I did some crunches and lower back exercises.

Today: I got in a solid 2 mile jog. Afterwards, my legs were feeling a little wimpy, so I focused on push ups instead of doing squats & lunges. I am starting to see some serious definition in my arms! This morning, I went to work on some of my sewing projects and my original pant pattern was TOO big.. my sewing teacher was like "okay, so let's just cut this in half now".. LOL - obviously not, but she was so funny about it. I told her that I think that no matter what I do, my BUTT won't go away.

- Which by the way, I learned about some new awesome workouts to get that 'butt smile' - where your hamstrings reach your butt and make that perfect smile-like shape. I'm going to make a post about them on my little blog that I've been attempting to update on a regular basis: http://whyhellogorgeous.blogspot.com

Here's a good pic of a nice 'butt-smile'...

http://www.fitness.com/articles/uploaded/1172111828_fotolia_1117099.jpg

Let's go Rays ♥

[Regina]

I'll be waiting for that on your blog! ;) I've been doing some glute isolation exercises that have helped slightly so far.

[Bekah]

I will get that butt smile post out tonight or in the AM - ladies, be looking for it - or guys... be looking for it to let your gfs know what to do :)

Eh.. it's been a crappy day. Emotional rollercoaster kind of. Thank god I know how to control my emotions and use them in positive ways like: studying, working out, cleaning, getting things done.

I'm on this huge organization-kick. Trying to make my life easier by getting rid of all the stuff that I have lying around.

My mom & I went to a couple of stores to begin 'Christmas shopping' - found lots of really cute deals & I treated myself to a couple of things too.

Don't even want to 'go there' with the eating part. I had nooooo appetite today... pretty much just cereal, coffee, and a banana. Now I'm cooking up some fish, with veggies - but the rest of the day wasn't too great.

Work out was minimal - did some running around with the dogs outside. Managed to get in some crunches and oblique exercises. I'm looking forward to my workout in the AM.

xo

[Bekah]

Wow. One of those days. I was an emotional mess earlier - much better now that I'm home. Food was good though:

1- Banana in whole grain cereal
2- Celery/carrot with ranch
3- Peanuts (unsalted)
4- Yogurt with fresh fruit
5- Small salad, vinigarette dressing
6- Broiled tilapia with steamed veggies

AM workout; 2-mile jog + squats/lunges.

Was invited to attend three seminars on personal training through Shapes Total Fitness- they are all next week on random days/random places. I look forward to it, because I love learning & it's FREE!!!

I've been doing lots of research on flexibility/stability training and what not - VERY interesting to say the least.

Butt-smile post is up. http://whyhellogorgeous.blogspot.com

I'm really working on getting a SOLID post out every other day or so. If you think of something that would be interesting to write about - let me know. I have so many ideas in mind myself and love any ideas/suggestions.

[Regina]

I do most of those "butt-smile" work outs. I do legs once a week. I was thinking about doing them twice a week but not as intense the second time. Do you think that's a good idea?

[Bekah]

I do most of those "butt-smile" work outs. I do legs once a week. I was thinking about doing them twice a week but not as intense the second time. Do you think that's a good idea?

Yeah - I figured you do those since you workout on a regular basis! I was gonna email you and let you know! But honestly, if you increase weights and/or do them will little to no breaks in between - you'll really begin to feel them. I do squats/lunges and use the stability ball for a few extra 'advanced' exercises twice per week. I'll email you tomorrow with some more exercise ideas for the lovely butt - I just wanted to keep it basic on the post.

Hope I helped.

[Regina]

Yeah - I figured you do those since you workout on a regular basis! I was gonna email you and let you know! But honestly, if you increase weights and/or do them will little to no breaks in between - you'll really begin to feel them. I do squats/lunges and use the stability ball for a few extra 'advanced' exercises twice per week. I'll email you tomorrow with some more exercise ideas for the lovely butt - I just wanted to keep it basic on the post.

Hope I helped.

Definitely. I do increase my weight and I don't rest between some sets. I am literally sore for 3 days after so I know I feel it, but I'm just not seeing the results like I want to. I can feel it for sure and I know my glutes and legs are more developed. I bet I just need to do more cardio or something. Who knows. Should I start doing legs twice a week though? I mean, I do workouts that utilize the legs other days, but not really focusing on the lower body only.

[Bekah]

Definitely. I do increase my weight and I don't rest between some sets. I am literally sore for 3 days after so I know I feel it, but I'm just not seeing the results like I want to. I can feel it for sure and I know my glutes and legs are more developed. I bet I just need to do more cardio or something. Who knows. Should I start doing legs twice a week though? I mean, I do workouts that utilize the legs other days, but not really focusing on the lower body only.

I focus on squats/lunges/lower body twice per week.

One day is more strength training and the other day is more like interval training - so I will run on the TM or in my neighborhood for 1 mile, get right off, jump rope, or do a set of squats/lunges, and then walk for 3 minutes, and then do more lunges/squats. I started doing the HIIT (high intensity interval training) because I felt my body growing accustomed to my exercises.

In general - we are always utilizing our lower body cause we walk etc.. so we don't really need a bunch of days to only work our lower bodies - but any cardio will definitely help the glute muscles.

So get in a cardio day and I know you do yoga so I'm sure that is DEFINITELY helping with the lengthening process and flexibility. Do you do Pilates too??

[Regina]

I think I'll start doing that (once my legs aren't sore). The interval training, that is. I do sprints now. It'd be good to mix it up. I don't do pilates, yet. I haven't fit it into my schedule. I guess when I do yoga a 2nd day I could do pilates instead. Thanks!

[Bekah]

Wow been slacking on updating. I started training this past week & I enjoy it so much. I've been to 3 seminars so far, and I have 1 more next week to attend.

@ Shapes, they have a program called Diet Logic - and I'm going to be starting that sometime soon, a bunch of the girls tell me that it's just amazing - it opens your eyes up to what is good & bad or both for that matter. I think it'll be an interesting program. In fact, its something more like a lifestyle change and it is centered around your schedule & your likes and dislikes. I will post information once I get it.

I've been getting in a solid 3-4 workouts per week which is good considering my hectic schedule at the moment. Once I get on the schedule for training in the near future - my days will be more balanced. I'll have about 25-30 hours in the office. And 20 hours training each week - is what I'm hoping for at least. With that, I'll have ample time to get in a good workout at least 5 days per week.

Diet has been steadily good as well.

[Bekah]

When I posted on 10-07-08, I had a BF% ranging between 21-24 (using the Bioelectrical Impedence machine); yesterday I was at 19% BF, so I'm doing something right!

I also learned how to correctly use calipers - which is awesome, since many people don't use them much anymore and they are a lot more accurate than the machine.

I did the skinfold test, using three sites (Tricep/Quad/Suprailiac). GREAT site to use for your knowledge is: www.exrx.net.

I'm in the gym at least 5x per week to prospect for clients, so I've been getting in some excellent workouts, in addition, I created a diet (not like a diet-diet) but an eating plan for my family & I to use, and we've had some great results. It's fairly simple: frequency in meals, smaller, and breakfast is KEY. For me- this works amazingly well. I'm trying to ween off the coffee and focus more on some organic teas. Also, I need to increase my water intake.

Kettlebells are amazing tools & I'm loving the exercises I'm doing with them, I'm starting to see some great definition in my arms too.

Abs start in the kitchen - and mine are slowly beginning to form, I probably need to up the crunches and ab workouts though.

That's it for my update! :-)

[Torrential]

Wait til you increase water intake, results speed up even more, as for the Bioelectrical Impedence machine, it is very dependent on hydration, I have used it before an gotten as high as 9% bodyfat one day and as low as 4% 2 to 3 days later. Caliper test is okay, best scale I have found for measuring bodyfat at this point is the mirror, if you are seeing more and more definition you are obviously doing something right.

[MianoSM]

4% body fat.......

[Bekah]

Whoa, 4% ?!

I have my heart set on running the 15K for Gasparilla.. I have an excellent training program that I need to stick to in order to be able to complete it in a timely manner. We'll see how training goes.

This week's program:

Monday: Stretch & Strengthen
Tuesday: 2 mile run
Wednesday: 30 min crosstrain
Thursday: 2 mile run + Strength
Friday:Rest
Saturday: 2 mile run
Sunday: 30 min crosstrain

I'm taking two certification courses next Saturday, one is on Pylometrics:

(Plyometrics refers to exercise that enables a muscle to reach maximum force in the shortest possible time. The muscle is loaded with an eccentric (lengthening) action, followed immediately by a concentric (shortening) action.)

And the other course is on Isolated Stretching.

Other than that - I need to focus on nutrition, Thanksgiving and what not sent me over the edge, I need to get back on track!

[MianoSM]

Good luck on that 15k, are you going for a halfthon after that?

[Bekah]

Good luck on that 15k, are you going for a halfthon after that?

Yep! That's my goal! :-) Thanks for the 'good luck'.. I will need it! I'm psyched though... I just need to focus on getting in my runs weekly and it will be a great accomplishment on the day of the race!

Have you done any runs as of late?

[MianoSM]

My last 5k was around the Rose Bowl, but it wasn't a race or for time.

I'll be back to monthly 5k's once I feel comfortable - should be '09 though. = )

[Bekah]

Did the stretch & strengthen portion of my training schedule. Tomorrow is the 2 mile run... lots and lots of hydration starting from the time I wake up. I have a client at 6:30pm tomorrow too. So it'll be a long work day (with office from 8am-4pm, then off to the gym, to workout & train).

[Bekah]

Got in my 2 mile run... Not as quickly or gracefully on TM like I had hoped. I plan on getting neighborhood runs in from here on out unless I'm in the gym for training & it's just easier to utilize the TM. I printed out the route: http://www.tampabayrun.com/Assets/2009+15K+Course+Map.pdf --- so it would be my goal to get over to Tampa and actually run along Bayshore Blvd. once my mileage gets up.

It's frustrating to know that my mileage was easily double what it is now a couple of months ago, and now I'm having to, in a sense, start over. But now I know that I just need to keep up with it - even if it's just getting in 1 solid run each week after the race to maintain my conditioning.

Today is 30 minutes of crosstraining. I'm excited for it. :-)

[MianoSM]

What's your goal PR for that 15k?

[Bekah]

What's your goal PR for that 15k?

I actually am not sure! After taking a hiatus from running.. just getting a nice long run in would be satisfying. I've never done anything over a 5K... so this is totally new! I'm hoping that I can manage. I mean, I'm sure I can - it's just going to take hard work! :)

Today is supposed to be my "REST" day but yesterday I got in my 2-mile run and no strength training, so I'm going to do an overall strength training workout today!

I have like 3 groups of friends making their way to Channelside tonight - I really want to go, but a part of me knows I should stay in and focus on school stuff because I have like 3 projects due on Sunday! Ahh.. balancing life is quite hard sometimes! It'll be a last minute decision for sure.

[Bekah]

I've been getting in my runs.... mainly TM runs, a couple decent quick neighborhood runs - but nothing really where I should/want to be for training for the 9 mile run for Gasparilla. I have two full months to get my body prepared for it.. kind of scary -- but do-able I suppose.

Fitness in other aspects have been great. I've been really focusing on getting in at least 4-5 workouts per week, and it feels like I'm making overall progress. I feel my body toning up and slimming... slowly, but surely.

The bootcamps for women I've been putting together has been successful- work in the gym was sorta slow for December, but apparently January is going to be slammed - so I'm looking forward to that.

On average, I'm in the gym around 20 hrs per week prospecting, working out and/or training clients.

Just gotta keep pushing mentally, physically, and business-wise :-)

[Bekah]

So the gym has been busy - VERY busy, but personal training hasn't been so busy which is understandable with all of the scares of money and recessions. So that is why I've been focusing on CLASSES and small group training. I prefer the bigger groups anyways!

I'm in the gym at LEAST 6 days per week. I head my bootcamp sessions on Saturday mornings with 5 girls in attendance. And on Sundays, I head a Circuit training group which averages about 6-7 women. Tonight I'm starting a small 20 minute ABS session class & I'm pumped.

I've been getting in runs periodically, not nearly as much as I had hoped for, but I will be upping that considerably this week and so forth.

I would LOVE to get an outdoor group together where we hike, mountain bike, kayak, camp ETC once per month too - but with time/money, it will have to be planned accordingly.

My passion for this field of work keeps increasing - I keep striving to learn NEW and INNOVATIVE ideas and the look on people's faces after a workout is so rewarding. A woman told me today "you know, you're basically saving lives"... wow. I never thought of it like that, but in the world today, people are having to work out or else they will DIE.

[BAMF]

Right on! Chica, you get an actual camping group that goes out and seriously camps in the wilderness and hikes together and you let me know.

[Bekah]

Right on! Chica, you get an actual camping group that goes out and seriously camps in the wilderness and hikes together and you let me know.

I actually went camping the other night at Shell Island - that's wilderness to me because I had to pee in the bushes LOL.. it was fun though. I learned how to start a fire, and collect wood from the bushes. Usually I'd just sit back and let the guys do all the work, but I was interested in helping out.

We will definitely need to get a group of people together sometime soon to do some camping & hiking. I will look into some details and let you know what I come up with.

[Bekah]

My 20-minute Ab Blast class went well.. I was wicked sore (and still am) from practicing my routine. It went really well. I love teaching group fitness.. I was able to walk around and look at everyone's form and make sure they were doing crunches and other exercises correctly.

My own training regimen has been good - I've been getting in some solid functional training utilizing the cable machines, foam roller, and Bosu balls, as well as, kettlebells! LOVE THEM!

[Bekah]

Whew, biceps, triceps and shoulders are SORE! I'm up to about 30 push-ups without any real hesitation. I've been really focusing on perfect form. I've been utilizing the cable machines quite a bit for arms & I am liking the progressions.

In addition, my golf swing is getting much better... slowly but surely!

[Bekah]

Trainingggg Mode!

HIIT Today, implementing some Tabata training! WHEW - I love it.

Starting to see progressions with my abdominals, slowly but surely.

Diet = No diet ; getting in meals every 2-3 hours, limiting sugars & fats.

In my Bootcamps, I've seen my girls REALLY progress with cardio endurance -- I am going to increase the duration of jump roping intervals + put in more jogging with sprints. I run with them, so I've been really loving the effects of those drills.

In my Abs Blast class, I had these gliders inside the group fitness room, and did tons of mountain climbers with our toes on the gliders.. HRs were UP! I then added in some circuit training - all AB-based workouts - and not just crunches. Ended up being a great class.

[Bekah]

I'm really focusing on leaning up - it's frustrating because my workouts are rocking.. I'm pushing myself harder than ever - but the pounds aren't dropping like I'd hope. I'm limiting my carbs for a few weeks, I'm on my 2nd day of it & I feel puny. I am getting in some good carbs for energy purposes, but I didn't realize how many carbs I actually take in (it was high!) I am also trying to watch my 'sugars'.

I will post with updates on weight & how I'm feeling- it's a science experiment of my own body! :-)

[Bekah]

I've been on an intense workout and diet program courtesy of Jenny Lynn (www.jennylynnfitness.com) & I am loving it. It's hard to follow at times -- especially in occasions where I'd go out to eat, etc - but for the most part, I enjoy the workouts & the diet. I'm down 4 solid pounds, BF% is down 1% (YAY) - I'm starting to see the results where it counts!

It's only been about 2 wks - so my goal is to hit it HARD beginning on Monday. I am having photos taken at the end of March for my website, so I need to be in tip top shape! Jenny Lynn supplied me with a program similar to that of a pre-competition or pre-photoshoot program!

Come on body, make me proud.

[Bekah]

Just got home from DAY 1 of a personal training certification workshop (for AFAA) - I won this workshop, it was valued around $550 or so. I LOVED it - just another certification to add to the list but I really do learn more and more each time I am going through these texts & well, the fact that it was *free* - that's just the icing on the cake.

Bootcamp groups are going well- I'm now extending my Bootcamp groups outside of the gym as well (so any fitness girls want to get a group of 3-8 girls together, let me know).

I will begin the supplements that Jenny Lynn advised on Monday- I've been getting my body used to the workouts and diet for the most part, now I'm just gonna help it out with some supplements like protein shakes, pre/post-workout shakes, some added vitamins, etc..

Sooo psyched :-)

[Bekah]

WORKOUT TODAY:

45 min CARDIO session (prior to any breakfast); 30 min on STAIRMILL, 15 min jog/walk

WEIGHT TRAINING:

QUADS/CALVES
Smith Machine Squats superset with Sissy Squats
Leg Press superset with Single Leg Extension
Hack Squat superset with Step Downs
Calf Raises superset with Single Leg Seated Calf Raise

ABS
Hanging Leg Raises
Crunches on Stability Ball with plate behind my head
Hip Tuck on Stability Ball

[Bekah]

Today is: Shoulders & Abs, workout includes:

Arnold DB presses superset with Lying Side Lateral Raises
Olympic bar presses superset with Lateral Raises
Wide Grip Upright Row with a straight bar superset with Rear Delt on Chest Fly Machine

ABS:

Ball Pass
Crunches on Decline Bench
Straight leg raises on Roman Chair

Also 45 minutes cardio.

[DD.]

Man, your really an inspiration for me to get off of my ass. I've been following this for some time now.

Keep up the good work :thumbup:

[Regina]

How are you measuring body fat? And good for you! I would love to lose more body fat. It's really hard right now though in my internship.

Did you really pay $600 for Jenny Lynn's stuff?

[Bekah]

DD: THANKS!!!! It rocks that *I'm* an inspiration. I really love working out and being in the gym, or just being active in general. I really didn't even feel like anyone reads it (besides Regina and sometimes Miano). Feel free to comment more often!

Regina: I measure with calipers + on occasion the E. Impedence machine thingy that we have at the gym. One of my friends is friends JL so it worked out for me. But her program does rock. My schedule has been REALLY crazy with 2 jobs + school winding down, so I haven't given it my 100%. But I have still lost about 5lbs & 1% BF, and I can feel the difference in my hips/waist. I can't wait to get 100% into it and give it my all so that I can see my body leaning up even more.

[Bekah]

Workout plan for the day:

Slacked on the Cardio this AM - I ended up jump roping @ home for a total of 30 minutes (with rests in between)

I have 4 clients tonight.
4-4:30, 5-5:45, 6-6:30 & 6:30-7:30

I will squeeze in my workouts between clients + finish the rest after the last client.

Weight training:

(Glutes/Hams/Calves)

Olympic Bar Stationary Lunges superset with Lying Hamstring Curls
Single Leg straight-legged dead lift superset with Step Ups
Seated Calf raises superset with Donkey calf raises

(Abs)

Ab Crunch on Stability Ball
Planks
Reverse Crunches (against bench in plank position)


WEEKEND: No weight training, but will incorporate cardio intervals into my workout.

Saturday:
9-10am Client
10-10:45am: CARDIO
11-12pm: Boot Camp
12:30-1pm: Client
1pm-3:45pm: Bridal Shower @ my house (my mom is hosting it)
4-4:30pm: Client

Sunday:
NO GYM!

[Regina]

Oh, awesome! Lucky you!

How do you do these together? Olympic Bar Stationary Lunges superset with Lying Hamstring Curls

[Bekah]

I just bring the bar and alternate lunges- after 12 reps, I get onto the Lying Hamstring machine for 12 reps, and repeat. Is that what you were asking?

Today wore me out. Plain & simple. Had Bootcamp & 3 clients.

I'm probably NOT going out tonight- no energy at all.

Tomorrow, 7:30am Bike Ride, probably like a 20-mile one, and then going wedding dress shopping for my best girlfriend afterwards.

<3

[Regina]

Oh, ok. I thought you did them both with the bar. I am trying to figure out ways to work hams without machines. I've been doing step ups and stiff legged deadlifts.

[Bekah]

Gotta LOVE Mondays...

Yesterday I spent 6 hours going through bridal shops for one of my best girlfriends getting married.. it was insane.. that was a workout in itself.

Skipped the cardio session this AM, but will be getting it in tonight:

45 min cardio (Stairmill + TM)

CHEST:
Inclined Barbell Press superset with Chest Fly Machine
Flat bench dumbbell press superset with Push Ups (on Bosu)

TRICEPS:
Tricep Dips superset with Cable Tricep Press with Rope
French Press superset with Close Grip Press

In between the supersets, I'm going to implement some Plyometric moves to get HR up and into fat burning mode, some of the things I'm going to do are:

Jump Squats
Alternating Plyo Lunges
Jumping Jacks
Tuck Jumps


Beach time is right around the corner - so I'm trying to implement some NEW things to look good in the bikini.

[Bekah]

Down another 2.5lbs - loving the fact that the scale is moving down. I haven't gotten in cardio every weekday like the program said, nor have I really killed it 100% in my weight training. I think the pounds dropped are solely from my nutrition. I am aiming for another 8-10lb loss and more definition with my muscles.

I will continue to eat clean and get into the gym for longer periods of time.

Tonight: Back & Biceps & Abs

I'm excited! I love back exercises! Backless dresses, here I come!

[MianoSM]

Be sure not to get Chyna style with it....good luck, and keep it up! = )

[Bekah]

No Chyna for me! I am actually looking to LEAN up quite a bit instead of bulk- everything I do as far as weights go are low weight, high reps. I also get in some cardio bc it makes me feel good, helps my heart/lungs, and I make sure I'm in fat burning mode through my HR to burn off some extra cals. I'm hoping with jump roping and other forms of cardio, I'll end up losing another 8-10lbs!

[DD.]

DD: THANKS!!!! It rocks that *I'm* an inspiration. I really love working out and being in the gym, or just being active in general. I really didn't even feel like anyone reads it (besides Regina and sometimes Miano). Feel free to comment more often!


I'll be sure to. :thumbup:

[Regina]

Down another 2.5lbs - loving the fact that the scale is moving down. I haven't gotten in cardio every weekday like the program said, nor have I really killed it 100% in my weight training. I think the pounds dropped are solely from my nutrition. I am aiming for another 8-10lb loss and more definition with my muscles.

I will continue to eat clean and get into the gym for longer periods of time.

Tonight: Back & Biceps & Abs

I'm excited! I love back exercises! Backless dresses, here I come!

Just curious since I've been really cleaning up my diet lately... what was the number one thing you changed with your diet that you think has been effective?

I am aiming for the same goals as you. I want to lose 5-10 lbs. and more body fat.

[Bekah]

Just curious since I've been really cleaning up my diet lately... what was the number one thing you changed with your diet that you think has been effective?

I am aiming for the same goals as you. I want to lose 5-10 lbs. and more body fat.

Honestly.. eating carbs earlier in the day and minimizing any after like noon. Also portion control. Other than that- just getting in a good breakfast and eating every 3 hours - something small. Also, increasing water.

Hope this helps!

[Regina]

Honestly.. eating carbs earlier in the day and minimizing any after like noon. Also portion control. Other than that- just getting in a good breakfast and eating every 3 hours - something small. Also, increasing water.

Hope this helps!

The carb thing depends also on if you are working out in the afternoon/evening, right?

[Bekah]

Yes - the carb intake does depend on when you are getting in your workouts! I've been pushing for AM workouts as of late!

In general- I fell off the 'workout/diet' wagon this past week. I wasn't really feeling too great & my motivation went out the door with eating out & having drinks.

This week- I'm changing my schedule up to try and give myself something *new* - I get bored so easily, that I need to switch things up every now and then to keep at it.

I am going to take 2 SPIN classes this week, get in some jump roping and some sprint/runs (as far as cardio goes). I'm starting to see my legs tone up more through my jumping rope and squat/lunge intervals.

I haven't really been lifting heavy at all - yet, I have been complimented on the definition in my arms by 3 people! (Seriously, compliments rock & I don't get them often, so I was very happy). When I train my clients, I always do a couple 'repetitions' first to show them form, EVEN if they have already done the workout - so sometimes, I end up doing 30+ push ups in a day on the Bosu Ball just to "show" them how to do it... it has definitely worked in my favor, so I'm hoping to keep it up. I have really learned to LOVE push-ups. Next goal: pull ups.

Purchased new set golf clubs yesterday- so pumped to get on the green and start playing with my new irons! I've been thinking of getting acquainted with some golf conditioning ideas and start training women to perfect their golf game.

As far as business goes- my website should be up in about 3 weeks. I'm psyched. :-)

[Lil Ze']

I love you. That is all.

[Bekah]

I love you. That is all.

I love you too. :cool:


I've been looking into studios all over SP to rent out to do some additional personal training in, I have numerous clients that would be interested in a more "private" atmosphere - of course, I do need equipment, but I rarely use machines in my workouts anyways. I would need a bench, a set of dumbbells, and a cable machine would rock. But I utilize a lot of jumping intervals into body resistance type workouts. We'll see how it all pans out - I have been slowly collecting equipment over the past 5-6 months.

I've been under the weather [sick] for the past couple of days, managed to get in a small workout last night. Tonight- I'm going for an intense cardio session - I'm going to use the Stair Mill for about 20 minutes, then go into some jump roping intervals, and then jog/walk for another 20 minutes after. Hopefully I can sweat out all the badness that has been lingering.

This weekend includes a ton of fitness-related activities:
- Golf
- Tennis
- Boating & kayaking
- Cycling
- Walking around Grand Prix

Wahoo- I'm stoked!

[Regina]

Yes! I know I have heard that the "high reps lower weight" stuff is a scam, but I am trying it out. I get bored often, too! (One reason why I'm selling the elliptical I bought years ago.)

Last night I tried this stuff called Beta K. It's creatine and amino acids. I did 3 rounds of 6-7 different upper body exercises for 15 reps. I did this all in a half hour. I wouldn't rest (maybe a few seconds) after each exercise in each round. I was like "Woah, I've never done that before." That stuff really helps! I just hope I don't retain water.

[Bekah]

Yes! I know I have heard that the "high reps lower weight" stuff is a scam, but I am trying it out. I get bored often, too! (One reason why I'm selling the elliptical I bought years ago.)

Last night I tried this stuff called Beta K. It's creatine and amino acids. I did 3 rounds of 6-7 different upper body exercises for 15 reps. I did this all in a half hour. I wouldn't rest (maybe a few seconds) after each exercise in each round. I was like "Woah, I've never done that before." That stuff really helps! I just hope I don't retain water.

Oh wow.. I haven't heard of the Beta K - where did you get it? I have a couple of different supplements that I have tried on/off. In general, I'm not a HUGE fan of them for whatever reason, my body is sooo sensitive to them. Like, a friend told me to take a thermogenic to lose some excess water weight & I took 2 (half of recommended dosage) & my body was SO shakey. It's ridiculous. I have used "Super Pump" which is a powder supplement for pre-workout & mix it with water, it was really good + I def. felt more energy from that. Creatine by nature is known to retain water weight, but it is a great supplement. Kre-alklyn is better, doesn't retain as much water.

Supplements are so hit & miss - the pricer doesn't necessarily mean the better, and each person reacts different to each one. I really enjoy learning about them - so I'll pass on knowledge as I get it!

What type of upper body exercises were you doing? We have gotta get together sometime soon and workout together!

[Bekah]

Workout Log for Week of 4/6/2009:

Monday:
6am: 45 min CARDIO
Abs + Obliques

Tuesday:
5:30pm: 45 min CARDIO
Quads + Abs + Lower Back

Wednesday:
6am: 45 min CARDIO
Upper back + Biceps

Thursday:
6am: 45 min CARDIO
PM: Shoulders + Abs + Obliques

Friday:
6am: 45 min CARDIO
PM: Glutes + Hamstrings

Its funny that being in the gym so often and training alot would actually make me not so enthused to work out... however, I got the *bug* again this weekend... so I've been knocking out solid workouts since.

Gonna try and do what I can for my Bday celebration on 4/25/09 [Bday is actually the 21st]- would love to look hot in those pictures for sure!

Managed to find a studio to train - going tomorrow to check it out, it's located in SP, its a great start. We'll see how it goes.. I'm beyond stoked though, for sure.

xox

[Bekah]

Switched up my workout today. Grabbed my sister and we did some fun stuff outside the house. We worked on sprints, with a short walk in between, & then we added in some jumping jacks with it - it was killer. We pretty much did lots of lower body & CORE. Had the jams going and we just went straight into each workout - it felt absolutely great, but I realized within like 5 minutes that I obviously didn't consume enough water. I was beyond parched and super dehydrated - NOT GOOD. Focusing on water intake for the rest of this week!

Off to bed- crazy day tmw.

[DD.]

but I realized within like 5 minutes that I obviously didn't consume enough water. I was beyond parched and super dehydrated - NOT GOOD. Focusing on water intake for the rest of this week!

Hmm, that may be an issue you could lend .02 on. After (sometimes even during) a work out, i get pretty nauseous. Not all of the time, but most of the time. Most people say I'm dehydrated.

So the question. How much water do "you" intake post/during/pre workout? Considering were actually probably about the same weight :lol:

[BlackZ28]

Hmm, that may be an issue you could lend .02 on. After (sometimes even during) a work out, i get pretty nauseous. Not all of the time, but most of the time. Most people say I'm dehydrated.

So the question. How much water do "you" intake post/during/pre workout? Considering were actually probably about the same weight :lol:



try to have a couple glasses of water about 1.5-1 hr before workout and see if that helps

[BlackZ28]

Yes! I know I have heard that the "high reps lower weight" stuff is a scam, but I am trying it out. I get bored often, too! (One reason why I'm selling the elliptical I bought years ago.)

Last night I tried this stuff called Beta K. It's creatine and amino acids. I did 3 rounds of 6-7 different upper body exercises for 15 reps. I did this all in a half hour. I wouldn't rest (maybe a few seconds) after each exercise in each round. I was like "Woah, I've never done that before." That stuff really helps! I just hope I don't retain water.


check the form of creatine in the supplement you are taking. creatine mono is the one thats known to cause water retention. creatine ethyl and kre- forms usually dont and are usually the best as they are taken into the body more efficiently

[Bekah]

Depending upon what I'm doing for my workout (HIIT or weights, indoors or outdoors). Generally, I follow these "rules" :

Before exercise: Drink one to two cups (eight to 16 ounces) of fluid two hours before exercise to make sure you are well hydrated. Then drink another one-half to one cup immediately before exercise.

During exercise: Drink one-half to one cup every 15 to 20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regular training routine, you will quickly adapt to having fluid in your stomach. In fact, the fuller your stomach is, the faster it will empty.

After exercise: Replace any fluid you have lost. Drink two cups of fluid for every pound of body weight you lose during exercise.

In hot, humid weather, you need to drink more than usual. (But do not forget that dehydration also occurs during cold weather exercise--your body temperature rises, and you still lose water through perspiration and respiration.)

[DD.]

Good Info:thumbup:

Thanks Again!

[Bekah]

New studio opens up on May 4th. Having open House on May 9th. I'm so stoked! Will be raffling off Rays tix, fitness baskets, and more. I hope to get TONS of women in their to meet myself + get my price sheet for training. This is make it or break it time.

Today's workout includes:

Overall body interval circuit
Weights, then plyometrics, and so forth
20 minutes of Jump Roping (different intensities)

[Bekah]

KILLER headache today! BLAH!

My final presentation is tomorrow at 4pm, so I've been stressing over that, so I'm sure that's what's going on with my body all weirded out.

This time next week - I'll be an official college graduate, wahoo.

Program today includes:
-25 minutes Stair Mill, 10 minutes Jump Rope
-Upper body weights
-CORE (Obliques/Lower Back/Abdominals)

Working on putting a program together that I'm calling "Kick + Jump", I will be hosting classes at the new studio that integrates kickboxing and jump roping to some punk + fun type songs. I'm excited to see what I can do with it and hope to pack the class full!

I am hosting all next week to be FREE classes, FREE training sessions + more.

[Bekah]

I did it, you all! New studio is officially opened. I begin "work" tomorrow evening. This whole week will be "FREE" sessions. I'm so stoked for everything to take off, but I am focusing now on relaying the information out to everyone and making everyone aware of the studio + my training.

Spent most of the day in planning mode.

Tomorrow is equipment purchasing day! Yay & ouch to the wallet.


Workout for tomorrow includes:
Sprint intervals with jogging
Minimal upper body weights
CORE

[DD.]

Great job on this Bekah, and Congrats :thumbup:

I may have missed it, but where is the studio located?

[Bekah]

DD: Thanks! Studio is in St. Petersburg - 2930 Dr. MLK Jr. Street North (also known as 9th Street North).

It's a dance studio on Thursday nights but most of the other nights, I turn it into my little gym with moveable equipment & cardio classes.

So today was WEEK 1 of purchasing clients. I had 5 girls in my class last night for "Cardio Infusion".. originally I was gonna call it "Kick and Jump".. but I decided to implement Zumba and salsa dance into it as well - so Cardio Infusion sounded better.

I had a girl in the class who worked at Lifestyles for years and came up to me afterwards and said the class was better than any class at Lifestyles she'd been to. WOW. TOTALLY made my night. Now if I could get at least another 3 girls in there each week, I'd be set.

Wednesday evenings- is my Conditioning Camp at Crescent Lake Park. We do runs, sprints and drills. It's the kicka$$ part of my training.

Saturday AM is my sculpting class. We do lots and lots of weights, lots of squats, lots of lateral leg raises, lots of just about EVERYTHING. The girls ADORED THIS CLASS because I kept pushing them to their maxx.

My motto- if you're gonna workout and sweat, may as well get the MOST out of it that you can.

So with the training and classes that I teach, I'm actually down 4lbs. I am so thrilled that I LOVE WHAT I'M DOING, and I'm seeing results in myself.. I have my low days where I'm just tired and stressed, but I am really hoping this business venture works out in the end.

[MianoSM]

Keep on keeping on! Sounds like you're living the dream. = )

[Bekah]

Keep on keeping on! Sounds like you're living the dream. = )

Thanks!! I'm not making a dime at the moment... just trying to make enough for rent next month at the studio... but hard work will hopefully come full circle!

[Bekah]

Conditioning Camp tonight at the park...

Introducing the newbs to SANDBAGS, I'm half excited & half scared to see the reaction. I love the sandbags though.. I think it's an excellent mix-up to a normal dumbbell. I also have my kettlebells connected to ropes & I will make them drag them. I really want the Prowler - but I gotta use what I have at the moment.

I'm scared that it's going to rain tonight - if so, we're taking it inside the studio and I'm just going to make them jump rope & perhaps still implement the sandbag.

BF calipers came in yesterday! I'm used to the old school ones, but this one is digital - hopefully it works well. *crosses fingers*

I just put together a 3-ring binder of "nutritional" and "workout plan" ideas. I'm thinking about having clients pay $ to recieve their own booklet. In my 1-on-1 training, they will recieve nutritional guidance, measurements/assessments and active isolated stretching after each session. BUT- for a folder where I go in depth on scheduling out a plan and taking a grocery store trip - I would want to charge an additional. I'm starting to see that I can't just be a nice girl and give my clients stuff for free. I need to charge them and that way, they will respect my advice more because they paid for it. Make sense? Am I totally wrong here? I think I have the business mind- but I need to be more stern. If I didn't have a day job at my dad's office, then I'd be counting on the money from my training and well, let's face it, I'd be broke. I see great potential in this business.. but I need to get my numbers up and get a professional face on.

Let's rock it.


and P.S. If I learned anything thus far, it is... NEVER EVER judge a book by it's cover - there have been women come in, check out my services and I figured 'eh, they won't purchase'... and they are the ones that have purchased. Everyone is a potential client. <~ Business advice for the week.

[MianoSM]

People take care of things much better when they have earned them or paid for them with money that they earned. Smart to add value in that way to ensure follow through.

Might be why so many people disregards a doctors guidance when their insurance foots the bill. ; )

[Bekah]

A week has passed.. weather is still crappy so no park session <unless weather miraclously clears up> instead, hosting a 30-35 minute JumpCORE session to be done inside the studio.... lots of jump roping + oblique, hip, ab & low back exercises. I think the girls will be VERY psyched.... these are usually the problem areas for majority of my clients.

As for my own training--- I've managed to maintain since my 4lb loss, no other losses since then though... still keeping up with a well-balanced diet and getting in some solid workouts. Need to increase water intake for sure though.

:)

[Bekah]

Last night I got into the gym- felt GREAT. I was the only girl in the weights area though - that's always intimidating (I've been going to the all-women's gym for quite some time, but now I'm back at Golds working out). But nonetheless, rocked the triceps and chest! One dude came over and was like "I really like your routine there", so I explained that I was doing super sets & what not.

Looking forward to tonight's workout! Yayuh!

At the fitness studio, I have two clients for 1-on-1 training and then my Outdoor Bootcamp (weather permitting). I'm really excited to get the girls outside and doing drills! *prays for good weather*

[Bekah]

Outdoor Bootcamp was a success 8)

The girls were huffing & puffing and 100% thrilled with the routine!

I ran a couple laps with them, but that's the extent of my workout last night. Boo.

Tonight- 1 client, then hitting up the gym...

Focusing on the lower body, cardio using the Stair Mill... I'm looking to burn tonight --- tired of skippin' out on beach events, time to get my a$$ in gear.

ALSO, lots of planning going into some new workout attire that I'm designing, featuring a new design of the sports bra! I will be using all day Sat and Sun for this and then hopefully will be introducing the designs to my clients to experiment, I have two clients with breast implants, 2 clients who are new-mommies -- so this will be very beneficial (if it all works) for those types of clients.

[Bekah]

5/30/2009-

Taught a sculpting class at my studio - had 1 client, then went to the gym for 30 minutes of cardio + Triceps & Chest.

5/31/2009-

45 minutes of cardio, then deep stretching afterwards

Can't believe JUNE is here! Hell-o SUMMER ♥

[MianoSM]

Hell-o SUMMER ♥

3 mo weeks first....

[Bekah]

3 more weeks to Summer... gives me even more time 8)

Excited for the week- lots of new potential clients coming into the fitness studio, hoping to get at least 5 class sign-ups. Really looking for June to start popping with clients. *crosses fingers* I've been out there hustling like no other.

Plan for today:
9am-4pm: Work @ office
5pm-5:30pm: Client
5:30pm-6:00pm: Client
6:30pm-7:30pm: Teaching Cardio Infusion, kickboxing + Zumba inspired dance moves, anything Cardio, bringing out the jump ropes tonight + old school techno mixes to mix it up

Then on to my own workout...

40-min cardio: ARC, TM, jump rope + bike
Hamstring curls
Glutes

Eats for the day:

3 egg whites scrambled
2L of h2o
1 small Latte (skim milk)
1 small hot Tea (decaf)
2 rice cakes
Handful of nuts
Mixed salad with vinigarette dressing
Tilapia, broiled with steamed vegetables

[Bekah]

Down 1lb. Whoopie.

Danced my ass off at No Doubt concert last night - felt like I was back in hm... 5th or 6th grade. It was awesome for sure. I ♥ Gwen. Talk about a body, and she's like 40 now. My idol.

Seein' definition in the ab-region. Holla! That's contributed from diet moreso than my workouts though.

Tonight-- 1 client, then my outdoor bootcamp. And I have some sick a$$ drills for the ladies tonight!

*Tennis ball snatch:

I will be placing PINK tennis balls on 1 side of the park scattered around. I will line up the girls on the other side. The girls start off doing jumping jacks while 1 girl SPRINTS to the other side, grabs a tennis ball and runs back. On EACH tennis ball is an exercise listed. Once she arrives back, she reads off the exercise and everyone performs that exercise while the next girl sprints to the other side. I have a total of 9 tennis balls.

The drills listed on the balls are as follows:
#1: Burpees (basically a squat into a push up)
#2: Squat Jumps
#3: Mountain climbers
#4: Side lunges
#5. Jumping jacks
#6. High knees
#7. Cone jumping
#8. Toe touches (Tin Man)
#9. Jump Roping

_____________

My next drill is 21 DOWN.

21 push-ups, 21 crunches... then 20 push-ups, 20 crunches...
This continues all the way down with no rest in between.

Lookin' forward to it!

[billybongthorton]

_____________

My next drill is 21 DOWN.

21 push-ups, 21 crunches... then 20 push-ups, 20 crunches...
This continues all the way down with no rest in between.

Lookin' forward to it!

fuck they will defiently feel the burn on that one, we do something like that when we PT we set up two trash cans about 100 feet apart we do 30 pushups then sprint to the other trash can then do 30 8 count body builds and so on, but we decrease our reps by 5 cause weve run about 3 miles and did our normal excercises, but thats a damn good workout though bekah youre a straight up beast girl rep for that

[Eluzzionz]

nice log..should of done before n after pics to show improvement..
i need to get back at my diet..ive been slacking horribly

come to think of it..i should of taken before n after pics my self :(
keep up the work :)

[Bekah]

fuck they will defiently feel the burn on that one, we do something like that when we PT we set up two trash cans about 100 feet apart we do 30 pushups then sprint to the other trash can then do 30 8 count body builds and so on, but we decrease our reps by 5 cause weve run about 3 miles and did our normal excercises, but thats a damn good workout though bekah youre a straight up beast girl rep for that

Ok- so, I ended up doing 15 DOWN, instead of 21 - because I had them doing sprints and what not right before... and a bunch of the ladies were newbies, but they did it! NEXT Wednesday - it's going to get more tough. I had 4 girls signup for the month right there on the spot after, it rocked! I must be doing something right! Thanks for the props! :cool:

[Bekah]

nice log..should of done before n after pics to show improvement..
i need to get back at my diet..ive been slacking horribly

come to think of it..i should of taken before n after pics my self :(
keep up the work :)

Thanks! You know what- I was thinking about that the other day. I haven't seriously done before/after pictures BUT I take lots and lots of pictures and I found 1 of me in a bikini that I'm going to use as my BEFORE - even though I don't look horribly rough in it. I have pictures from when I was about 40 pounds heavier though (when I FIRST gained + lost a lot of weight in college). I will gather them up, take a picture of me now and compare. It's sure to be interesting!

Good luck to you! What are you trying to accomplish? Lose weight? Gain muscle? Both?

[Eluzzionz]

Thanks! You know what- I was thinking about that the other day. I haven't seriously done before/after pictures BUT I take lots and lots of pictures and I found 1 of me in a bikini that I'm going to use as my BEFORE - even though I don't look horribly rough in it. I have pictures from when I was about 40 pounds heavier though (when I FIRST gained + lost a lot of weight in college). I will gather them up, take a picture of me now and compare. It's sure to be interesting!

Good luck to you! What are you trying to accomplish? Lose weight? Gain muscle? Both?

both but mainly lose weight..i went from about 190ish when i first got with..well now my ex and went up to 230 WHOA..then we broke up(but i started dieting working out right before she left me so its not my only reason for dieting/working out)

but i went back down to 195 but started slacking and im at about 204 right now..i want to get to about 180-185 or until im just satisfied which might not ever happen haha..always something to improve right?

i did find an old pic when i was 230 and..i dont blame her for leaving me haha god i was so fat..and..i have a pic when i was like right at 200 but its only really chest/arms area but i dont have the fat pic on the comp to compare(and i cant find the power cord for my scanner)

[Bekah]

both but mainly lose weight..i went from about 190ish when i first got with..well now my ex and went up to 230 WHOA..then we broke up(but i started dieting working out right before she left me so its not my only reason for dieting/working out)

but i went back down to 195 but started slacking and im at about 204 right now..i want to get to about 180-185 or until im just satisfied which might not ever happen haha..always something to improve right?

i did find an old pic when i was 230 and..i dont blame her for leaving me haha god i was so fat..and..i have a pic when i was like right at 200 but its only really chest/arms area but i dont have the fat pic on the comp to compare(and i cant find the power cord for my scanner)

I hear ya on the "always something to improve"... I am looking to lean up about another 10-12lbs or so and I think I'll be satisfied then... when I get home tonight, I will get pictures together for comparison and post them there.

[Bekah]

Here's a basic before/after.... will try to find the bikini one + take a picture today in the same bikini.

This was at my highest weight ever.... about 5 years ago.

The following picture was taken last year.... 40lb lighter.

[Eluzzionz]

damn good job..i can see why u "sound" proud of urself..u should be :D

[Bekah]

LOL! I showed some of my gfs the before-picture and they SWEAR it was a bad picture because they don't remember me looking like that. I don't even remember looking like that. But pictures can just really WAKE YOU UP.

[Eluzzionz]

i know exactly what u mean..i started back on my diet just yesterday after finding the old pic..haha ..im glad i read this lil blog..i really wanted to find the power cord for my scanner but no such luck the only thing that really sucks is i was working out with my bro which kept each other motivated but he quit so i work out alone and its hard to push ur self all the time...like when i want to stop he'd be like come on fagg0t one more set or rep etc..and now..no ones there to call me a fagg0t :(

[billybongthorton]

i know exactly what u mean..i started back on my diet just yesterday after finding the old pic..haha ..im glad i read this lil blog..i really wanted to find the power cord for my scanner but no such luck the only thing that really sucks is i was working out with my bro which kept each other motivated but he quit so i work out alone and its hard to push ur self all the time...like when i want to stop he'd be like come on fagg0t one more set or rep etc..and now..no ones there to call me a fagg0t :(

yea thats not as much fun a good way though tp keep yourself pumped when youre doing shit alone is play some heavy and fast music like hatebreed, lamb of god, old school metallica municipal waste etc; that shit always gives me an adrenaline rush and helps me push myself further

[Bekah]

yea thats not as much fun a good way though tp keep yourself pumped when youre doing shit alone is play some heavy and fast music like hatebreed, lamb of god, old school metallica municipal waste etc; that shit always gives me an adrenaline rush and helps me push myself further

Exactly! Music pumps me up like no other! I'm in my own little zone while working out... just some hints to make your workout as good as possible:

- Don't put a time limit on it (or try not too, you'll be rushing around and you will half ass it)

- Drink plenty of water prior - you do not want to be dehydrated

- Make sure unless you're doing your cardio on an empty stomach in the AM, that you are getting some type of carb intake prior to the workout for energy, many take supplements instead of actual food

I tell all the girls at my fitness studio this same thing because I see some of them slacking off towards the last 10-15 minutes in a class and I ask them after "did you eat this AM?", "did you get enough water today?" ... They know better now!

:-)

[Eluzzionz]

i def know how to drink/eat before working out...and music helps a lot..not a rock fan very much but i know what gets me hype..and yea it works but still on those lazy days i need more then music...normally i get through my entire workout but its the exercises i dont like doing or just having a lazy day that someone bein there will keep u going ...not to mention its nice to have someone to "compete" with in a sense..u know that man ego bs that makes u tryhard :D haha

[Bekah]

i def know how to drink/eat before working out...and music helps a lot..not a rock fan very much but i know what gets me hype..and yea it works but still on those lazy days i need more then music...normally i get through my entire workout but its the exercises i dont like doing or just having a lazy day that someone bein there will keep u going ...not to mention its nice to have someone to "compete" with in a sense..u know that man ego bs that makes u tryhard :D haha

For sure- I understand.. that's why I am able to train and make money doing it because people need that motivation - sometimes they have special needs: pre/post natal, injuries, etc... but some clients come and work out to simply get that person above them pushing them hard. What gym do you go to? I made friends at Golds and ended up having that "committment" to meet up with them when I first started and it definitely helps. Also even if you want to create your own little journal like I did to hold yourself accountable, write out your exercises, see it on paper and shoot for higher and higher.

Motivation in the gym is definitely more mental than it is physical. We all have the capabilities of getting in a great and solid workout. I can't wait til I open up a bigger fitness studio with more equipment so that I can just have friends coming in and working out all the time and pushing one another!

I'm going to give it a year or so! HAHA! :)

[Eluzzionz]

i work out at LA FITNESS off dale mabry/van dyke..
also im shy and not the best at meeting new ppl etc..

[Bekah]

Ok- so tallied up the sign-up list for tomorrow's Sculpting class that I teach at my studio -- I have 11 girls signed up. HOLY COW! I mean, I'm not complaining, but I went STRAIGHT to Walmart to purchase 5 more sets of dumbbells, and I had to pick up some more mats and I got a couple of other things as well. THE LADIES ARE COMING OUT OF THE WOODWORKS! It is summertime just about, and they are just now realizing it! Hey, better late than never - right? So, I'm trying to figure out how to jam-pack the studio with 11 girls and not have it be complete + utter chaos.

Tomorrow is picture day too for the website, so I will be taking LOTS OF PICTURES of my girls working out + me guiding them to give to my web developer. Other than that - website is completed. I just need GALLERY pictures.

While at Walmart - I was checking out and two of the workers wanted to know why I was buying so much fitness equipment- so I pulled my cards right out! I'm getting good at passing out cards.

All of the girls want me to plan "outdoor trips" to attend once every two weeks or so such as: rock climbing, kayaking, trips to the pool, etc... so I put a list together and I'm going to create a calendar.

Any ideas??

[Eluzzionz]

sounds like u got most of the ideas down..idk really what else you could do..maybe play sports? flag football softball or something along those lines..
maybe hikes etc..im sure theres plenty of outdoor activities u can think of..idk if girls are different then guys when it comes to this stuff ...?!?!?

[BlackZ28]

i work out at LA FITNESS off dale mabry/van dyke..
also im shy and not the best at meeting new ppl etc..



wow, small world. i work out at that LA too. but i moved and gonna start goin to Ballys on Hillsborough. Im gonna keep my LA membership tho since I really like that place, plus the indoor bball court

[Eluzzionz]

yea i have gyms that are closer to me and a few ppl that i know that want me to switch to come work out with them but i really enjoy LA so im stayin there

[billybongthorton]

a good one would be a relay race bust your clients up into two teams make a few events individual and make a few team work oriented, those are always fun and it would be a good teamwork building excercise

[Bekah]

a good one would be a relay race bust your clients up into two teams make a few events individual and make a few team work oriented, those are always fun and it would be a good teamwork building excercise

Yes! Good idea! I'm going to bring out the sandbags tomorrow night and it'll be a relay type thing, they have to pick up the sandbags and run with them, then go on to the next drill.

[Bekah]

Holy crap.. I'm sick! BLAH BLAH! This is unfair, not right, plain out sucks! It's mainly a HEAD thing... so I'm going for a long walk along the water to clear up my head, probably will try some sprints, I really don't want to push it too hard tonight because I have 2 clients and my sculpting class tomorrow.. I am taking more pictures for the webpage so I'd like to look half decent!

I've attached some pictures of my girlies working out! :) Will get them in dummbell and weights mode for tomorrow!

Personal self... down 1lb, really need to bump it up, I have more pictures coming, plus Key West girls trip in like 45 days, would like to be smokin' by then!

Legs/glutes are no longer sore but that workout totally started to lean them out, wahoo.. I even mustered up the confidence to sport white shorts to the Rays game... and I felt good about it! :-)

[Bekah]

Managed to feel good enough to teach my class, and two clients. Was supposed to go out and party it up a bit tonight, but I am feeling crappy again. The last thing I want to do is blow my nose while dancing. My workout today consisted of the following:

Besides teaching the Sculpting class which included:
Sets of jumping jacks, bicep curls (concentated) from middle to top, then middle to bottom, hammer curls, bicep curls while squatting, numerous squats with a "chop" to add to the intensity, squat jumps, side lunges, front raises (arms), lateral raises (arms), overhead press with dumbbells, tricep kick backs, push ups, another round of jumping jacks, front & side punches, 15 minutes of core work (basic crunches, toe reaches, lower back extensions, reverse crunches, bicycle kicks), glute kick-backs, and cone jumping.

I also got in a couple of sets of jump rope, 6 minutes on, 30 seconds off, and repeat. I did some agility type work in the studio (shuffling around cones). I also did down 21's (push up & crunch routine).

Just signed up for my second certification- this time to work with kids, since I definitely want to help with the child obesity thing going on. I hope to possibly put together a "Young Girls Bootcamp".. perhaps with middle school & high school athletes to help with their agility and strength. It's a home study program through www.iyca.org .. they have some great concepts + ideas. Looking forward to receiving all the materials.

Still debating on what to do/where to go to continue my education. The studio is beginning to pop and I'm loving every single second of it - however, I want to continue with school... so I either want to go for my masters, or a second bachelors in a health-related field.

[billybongthorton]

^^ nice workout pics i got a good a good idea once or twice a month test your girls muscular and endurance fitness make them run a timed two mile run afterwards see how many pushups they can do in two minutes rest for two then see how many situps they can do in two minutes then restthen take them two a pool and do a timed 500 meter swim, give them something to work for and improve if its a boot camp might as well push like its military :lol: and as for your working with kids idea thats pretty cool and for the college deal just go with what will make you more money in the long it seems you got this fitness thing down good

[Bekah]

^^ nice workout pics i got a good a good idea once or twice a month test your girls muscular and endurance fitness make them run a timed two mile run afterwards see how many pushups they can do in two minutes rest for two then see how many situps they can do in two minutes then restthen take them two a pool and do a timed 500 meter swim, give them something to work for and improve if its a boot camp might as well push like its military :lol: and as for your working with kids idea thats pretty cool and for the college deal just go with what will make you more money in the long it seems you got this fitness thing down good

YES! That's a REALLY good idea -- to do the TESTING so they can see their improvements. Thank you for that. I will incorporate something like that on Wednesday. I will jot down everyone's "results" and compare in 3-4 weeks.

Yeah with the college deal, I'm thinking that Nutrition Science will be my best bet because I can directly help weight loss with the workouts and diet. I'm not really interested in getting involved in physical therapy and injured/rehab.

Thanks for all the help! You rock!

[Bekah]

6/15/2009 ---

3 clients tonight + my Cardio kickboxing class

In the past, I've tried combining dance with the punches/kicks, but I'm realizing that the 'dance' slows the intensity down quite a bit.. especially with people who may not be as coordinated with "dance moves". So - tonight, I'm trying something totally different. Instead... I'm making more punches, more kicks, and more combinations of the two. I'm switching music from hip hop mixes to solid techno beats. FASTER BEATS. FASTER MOVES. I'm going to bust out the jump rope, but not to actually jump rope, instead, I'm going to have a drill where they have to jump back and forth over the rope. This is will be a warm up drill, as well as a cool down drill before we go into stretching.

The first 10 minutes will be instructional - how to jab, cross punch, hook and uppercut. How to front, side, roundhouse and back kick. Then we'll go through some combinations, speed it up + turn on the music. I can't wait to get some punching bags in there instead of just air punching/kicking. It does the job for now, but it'll definitely be advancement soon!

My mission for tonight: make the girls so tired that they cannot talk.

As for myself... teaching this class will be a GREAT workout, but I will most likely head to the gym afterwards for some lunges/ squats. Besides my sickness and girl issues (ahm, sorry guys)... I really am not happy with my progress. I understand that I could be WAY worse than I am... and perhaps I need to stop comparing myself with others - but I KNOW how much better I could potentially look. The diet/the workouts/ the motivation -- it starts today. I'm so pumped... my biggest issue will be REST DAYS.. I know I will need them periodically, but I won't want to take them. Go figure. My only fear is over training.. but I will keep myself under control and go for it.

Key West Bachelorette Girls trip in 40 days -- let's crush it.

[Bekah]

Cardio Kickboxing last night was a success... the girls after were like "so we are obviously upping it quite a bit now" hahaha! YES LADIES... we were all pretty much drenched. I hope to keep getting better, with counts and combinations along with the music. I know it's a work in progress. We did about 35 minutes of pure cardio, then about 5-6 minutes of quick oblique/ab work, and then stretched for another 5-8 minutes.

Also had 3 other clients last night and I worked them hard too -- sometimes its hard to test and see people's limits, but I'd rather work them as hard as I can and them have to pause for a minute, then have them leave with no sweat at all.

Honestly, from practicing yesterday's Cardio kickboxing routine 3-4 times, I was honestly SWEATED OUT. It was crazy... at my house, I used the living room floor and just jabbed & hooked til I couldn't do it anymore. My dogs were scared. Then I rested for 1 hour before my clients and then eventually teaching the REAL class..

Yesterday's eats were good as well:

Whole grain cereal, lowfat milk
2 rice cakes
Tilapia, steamed veggie
Lean burger with salad

I was down .8lbs this AM.


Today:

Got up around 6:15am, got in a 30 min run (with sprint intervals)

Later today, lower body workout, squats (plie, reverse hack) & lunges (reverse, walking, and side), and some hamstring machines.

Eats for today:

Turkey bacon, lowfat cheese on a whole wheat english muffin
Salad, no dressing
2 rice cakes
Fish, steamed veggies

[Bekah]

Well looks like we are switching studios... I need a bigger space, and I need more hours. This will be my OWN, so I'll have access 24-7. Details will come soon with the new place. I'm stressed but more excited for how everything is going to turn out... I'll have almost double the space, plus a little child's area so all the moms can work out without having to get a sitter..

Plus, the site is up Fit for Fashion (http://www.rebekahreidy.com); check it out and let me know what you think.

Thanks for the continued support!

On my own behalf... I am down another solid pound. Looking to get down 5-8 more pounds prior to my Key West Bachelorette Party that I'm going to for my best girlfriend getting married in August. The dates of the Key West trip are from July 22-26, so pretty much 1 whole month to go. I'm not sure if the pounds will really trickle off easily, I'm more focused on how I feel in my clothes!

[billybongthorton]

Well looks like we are switching studios... I need a bigger space, and I need more hours. This will be my OWN, so I'll have access 24-7. Details will come soon with the new place. I'm stressed but more excited for how everything is going to turn out... I'll have almost double the space, plus a little child's area so all the moms can work out without having to get a sitter..

Plus, the site is up Fit for Fashion (http://www.rebekahreidy.com); check it out and let me know what you think.

Thanks for the continued support!

On my own behalf... I am down another solid pound. Looking to get down 5-8 more pounds prior to my Key West Bachelorette Party that I'm going to for my best girlfriend getting married in August. The dates of the Key West trip are from July 22-26, so pretty much 1 whole month to go. I'm not sure if the pounds will really trickle off easily, I'm more focused on how I feel in my clothes!

wow that website looks great, very professional, great job

[Bekah]

6lbs away from my lowest weight that I can remember.. I hope to get there and surpass it. Main goal would be 10lb loss. On that note, off to the gym I go! Weeeeeeeeeeeee!

Oh, and got the key to the warehouse that I'm moving my studio to. I am beyond stoked - also just got another set of clients. I gotta keep marketing and getting my name out there.

The new place is going to be almost double the size of the old studio plus an office and a small children's play area. I will have 2 vending machines and racks where I'm going to display the clothes I've constructed.

When I get it all constructed- I'm going to have a huge open house, yall better come and party for me :)

[Bekah]

I've been logging my workouts on my blog at http://www.rebekahreidy.com/blog

Check them out- comment there or here. ♥

[Bekah]

Hope everyone had a good holiday! Slacked off yesterday so making up for it today! 18 more days 'til my Key West trip! Excited for to kill it until then! WAHOO!

[MianoSM]

I've been logging my workouts on my blog at http://www.rebekahreidy.com/blog

Check them out- comment there or here. ♥

They set up your WP site for free right?

[Bekah]

They set up your WP site for free right?

Not quite for free--- definitely not expensive. She also designed the logo and did some other side work for me. I really enjoy WP though-- I just didn't have the time to put it together and play trial & error with it. I have complete access to it though so it's perfect for me so that I can upload pictures, blog daily, and add new widgets when I need to..

I know you're pretty good with computers--- do you by any chance know of any good widgets for a location map or calendar? I know google does calendars..

Thanks so much!

[MianoSM]

Not quite for free--- definitely not expensive. She also designed the logo and did some other side work for me. I really enjoy WP though-- I just didn't have the time to put it together and play trial & error with it. I have complete access to it though so it's perfect for me so that I can upload pictures, blog daily, and add new widgets when I need to..

Glad to hear it, I've heard of some people getting paid as much as $10,000.00 to "develop" sites for new business ventures. Sadly the "developers" sometimes simply work on a drupal or joomla type of framework and template/theme the site for the price. : (

I know you're pretty good with computers--- do you by any chance know of any good widgets for a location map or calendar? I know google does calendars..

Thanks so much!

Wish I could help you out more with Word Press, I too enjoy it on my own site, but don't actually actively work with or on it. Keep on truckin!

[Bekah]

I am starting to see definition in my abs/hip area.. which rocks for me. Those little hip bones are starting to show a bit -- and my legs seem to be leaning up. I've been attempting to switch up my routine a little bit -- and it's working with the squat drills and lunge drills.

I've been getting more and more clients - which is GREAT, but since I'm still in my temporary location while the construction of my actual studio is being built- I do get stressed easily. I actually have two new clients coming in tonight. My parents say that this is the "TRUE TEST" of my clients, if they are driving an extra 5-10 minutes to train with me, then the training must be great. Well I sure hope so!

EVERY 1-on-1 client of mine lost at least 2 inches this week. 1 of them cried, 1 of them didn't stop smiling even during the session, and 1 of them wanted more than 2 inches. They are all working so hard, and honestly, are an inspiration to ME!

One of the girls that comes to at least 3 classes per week is down 2% body fat -- from 19% to 17% in about a month's time. She had a baby in December of 2008 and is already back into modeling.

Must keep pushing for my clients and for myself!

[Bekah]

Been a busy bee lately! I'm going on 2 mini-vacations here in the next week or so.. & I have actually been getting tons of interest in my sessions.

Last night- I busted out the big truck tire... people were just stopping and watching my girls flip it! It was soo funny. So I passed out at least 20 flyers! Wahoo... come on Bootcamp, let's get poppin'!

Other than- been trying this 7day detox, I'm on day 4. Not too bad, but I my workouts have been sucking.. boo :( But I needed a jumpstart to get my body cleansed, and also my mind cleansed too. No caffeine has been getting my body to produce more natural energy. I'm down about 3 or so pounds, so that's always nice, but I'm sure it'll go back up once I begin adding in more protein gradually. If not -then that's awesome. I feel great.

[Bekah]

Studio is near completion - lighting, wall mirroring, and paint is this week's objective. Will start training clients next week hopefully. A grand opening will be in the works for late September, early October, depending...

Got back into bellydancing - and I'm hooked once again. Will be moving my schedule around to get in at least 1 class per week.

8 of my clients are signed up to complete a 5K walk/run in November. We start our weekly walk/runs next week! I'm so thrilled for them. :]

I am back in school - pursuing my Masters in Nutrition & Dietetics. Will be focusing on pre-reqs this and next semester... class schedule looks like this:

-Chemistry
-Anatomy/Physiology
-Organic Chem
-Biochem
-Microbiology

and more...

In other words, I will have no life!

[Bekah]

Cardio Kickboxing on Monday night was intense, I must have been pissed cause I was punching so hard. My whole class was drenched afterwards. LOVE IT. Tonight is Boot Camp, hoping the rain holds off for us. We'll be flipping the tire!

Getting back into the routine and it feels GREAT ♥

[Bekah]

OK- so already a little overwhelmed in my classes but this is something that I really WANT so I'm finding that I'm making time to study and understand the material more so than say, a year ago when I was finishing up my BS. I have this "vision" of how my fitness studio/wellness studio will turn out so if I can just keep at it and make at least half of the vision come alive, then I will be happy. I'm not a hardcore dreamer, where I imagine making millions and millions - but my dad always says, a little dreaming is good.

I'm finding that I'm having to mold my personality to fit each individual client. Not that I'm being fake or not being myself, but rather, literally being more enthusiastic towards some, or more "professional" towards others. Because I'm dealing with: pre/post natal, weight loss 0-30lbs, weight loss 30lbs-100lbs, and even some weight loss 100lbs+, "sculpting"/"toning", cardio endurance, strength in older women... I am noticing how each grouping approaches their goals with weight loss and or reacing their goals. The one thing that I'm sure of though, is that each individual woman is attempting to create a better life for herself and her family. And perhaps that is why I love this "job" so much.

Once I become an RD, I will be able to significantly help in the Nutrition/Diet aspect of weight loss. Where as now, I'm a "Certified Nutrition Consultant"... and I do know a thing or two about diets and maintaining a normal/healthy balance - becoming a Registered Dietitan will allow me so much more room to prepare plans/meals. I will have the "credientals" to write a book or create my own "plan" and have people listen and follow them.

So whenever I am overwhelmed with classes and the studio and just life - I will look back at this post and be able to understand why I'm doing what I'm doing - even if it means I'm not having an overly social lifestyle or taking exotic trips and traveling the world (just yet).

[Bekah]

Can I breathe for like 1 second before having to do something else please? :lmao:

I've been sooo slammed with things going on- from the studio, to classes, to actual work in the office, to friends/family/relationships, that I have left my HEALTH/FITNESS out of the equation.

I enjoy being busy - it keeps me going and I'm never bored... but this is just craziness! I'm working on getting back on track cause I feel gross and blah. I get in workouts, like I've said before, but nearly enough as what I know I could do.

Time to switch gears, a teeny bit... :)

[Bekah]

I've been able to get in some solid workouts - and with a steady nutrition plan, I'm down about 2lbs. I feel really good- and am hoping that this continues. I knew my body had hit some type of plateau, I just didn't have the energy to change it!

[Bekah]

Holy crap, I'm busy. :lmao: I got in a mini-workout after my sessions last night. It was great & I felt great after. I did mainly body resistance type drills. I've been playing around with different techniques and different styles of the basics. For example: Spiderman push-ups kick butt!

Tonight: 1 client, my Outdoor Bootcamp, and then a small group class!

[Bekah]

I've been killing my legs as of late. With lunges, reverse lunges, deadlifts, and more - my hamstrings in particular are on fire. I need to get in a GOOD stretch soon!

I've been trying differnt forms of pushups. A girlfriend of mine came over to my studio the other day and we were doing spiderman pushups, pushups with knee tucks, and pushups with the clap in the middle. I'm hooked.

Also, I incorporated a basic nutritional guideline for myself to get me feeling/looking good by the time of my Grand Opening on Oct. 17th. It looks sort of like this:

4-5 meals per day (hoping to keep it around 1200 cals per day)
No starchy carbs after 3pm (veggie carbs OK)
2-3L of water per day
Limiting alcoholic beverages

Basic, simple, to the point....

[Bekah]

Busy evening with clients - but it means that I will get plenty of workouts in myself. Weee! I stretched out my hamstrings pretty good last night and they feel GREAT today!

I will be kicking my Bootcamp Girl's butts today with some interval training that is pretty intense from Burpees, to jumping rope, to agility cone drills. I really hope they enjoy it and understand I'm not trying to kill them but this is the best way to exercise (in my opinion).

Look forward to it!