So I’ve been kicking my ass at the gym, and it feels good. Really good.

But I haven’t been eating clean. At all. And you can’t work off a bad diet. Period.

I do so well during the day and can curb my hunger, but after a strong workout at the gym, I go home starving. Does this happen to anybody? Or is it just me…

And then I just eat. And eat. It just feels like I can’t stop feeling hungry. Granted I have been shoveling myself with veggies and lean protein, it’s just endless hunger.

The worst part? I somehow convince myself that it’s ok to gorge because I worked out hard. Ugh. Worst. Thing. Ever. Because then everything becomes “oh, it’s ok” when it actually isn’t.

Because I have fallen off the wagon and am still trying to get back into the swing of things, I really don’t want to sabotage myself right at the beginning.

Why is it so hard? I’m trying to figure out the demons in my head.

Sometimes, I don’t have answers. And today is one of them. But I guess the best thing to do is to stick with it, not give up on myself, and remember that slow and steady wins the race.

Oh, and I’ll be updating on Sundays with weekly progress reports. Starting weight. Loss per week. Push-up count. Bench, squat, deadlift amounts. This way I’ll have a way to track my progress and maybe if I focus on the big picture, I can stop feeling so negative about my little setbacks.

What do you tell yourself when you feel like giving up?

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Being from California, I have slowly realized that I am a spoiled brat when it comes to weather. And I am also extremely ill-prepared for the East Coast winter.

I didn’t own a peacoat until this year. Rain boots? I finally bought a pair from Target in October. When I thought of Uggs in California, I associated them with miniskirts. When I think about Uggs now, I immediately think of trudging through the snow. Talk about a rude awakening.

This year, I decided to join a co-ed touch football league with other people in my law school section. I love group sports. Luckily for me, I never had to deal with being picked last when we played sports in physical education class. As a child, my mom had always sent me to sports camps. I’ve gone to soccer and basketball camps, had a tennis teacher, swam on a swim team for a few years, and have probably attempted most sports out there. I won’t say I’m athletic, but my eye-hand coordination is rather acceptable.

I wanted to participate in a group activity this year, especially something involved like a team, because I miss playing team sports. Working out at the gym is amazing, but it is a very solitary activity, and I miss the fun that comes along with joining a team. And since everyone on my team is part of my class at law school, I figure it can only bring everybody closer together.

It had snowed in Washington, DC overnight and when I woke up, I was scrambling trying to find my sweatpants and a long-sleeved shirt. I finally found my long-sleeved shirt under a pile of clothes (note to self: hang your laundry!) but the sweatpants were non-existent. So I had the genius idea of playing football in 35 degree weather in shorts.

Amazingly, I did not get frostbite. The worst part was walking to the metro and from the metro to the football field. Once I started actually running and playing, my legs and toes started warming up and I was fine except for my hands. Am I considering buying special gloves? Yes.

Even though the game was over by 1pm, I had to run some other errands and didn’t make it home until 6pm. I felt like a snowman by the time I entered my house.

Lesson learned. Playing sports in the cold is a whole different ball game. You need preparation. You need clothes. You need layers. Even though I toughed it out yesterday, I don’t intend to do it for the rest of the season. If I’m going to be effective on my team, I can’t afford to be thinking about how cold and frozen I am during the game.

 
What do you wear to exercise in the cold?

Have you ever played a co-ed sport?

Photo credits: Todd Klassy | Cindygraphics | Nicole Choi

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Because I’ve had issues at my gym with the Vibram FiveFingers, I’ve been trying to do more body weight exercises than weight lifting.

I am a firm believer in strength training and would rather deadlift and lift heavy than do hours of cardio.

Upon a Twitter conversation regarding CrossFit workouts, I stumbled upon The Cindy.

 
What’s a Cindy?

One round consists of:

5 pull-ups
10 push-ups
15 squats

You do as many rounds as you can in 20 minutes.

 
I can’t do a regular pull-up yet, so I did them on the assisted pull-up machine. As for push-ups, I got to around 16 or 17 full-form push-ups before I had to drop to my knees. And after a few sets on my knees, I had to go to inclined bench push-ups.

I managed to finish 11 rounds of the Cindy. And boy am I sore today!

It was an amazing workout. I was sweating profusely by set four and my heart rate was way up, as if I was sprinting a mile.

And none of this required any free weights. It was a full body workout that required only my body weight (with the exception of the pull-ups).

I will definitely be incorporating The Cindy into my weekly routine.

My new goal? Get through 15 rounds of Cindy in 20 minutes.

Have you ever tried CrossFit?

What body weight routines do you like?

And if you haven’t done so already, add your blog to my Follow Friday post!

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I am not a morning person. Well, I didn’t use to be.

I happen to be in the first year law school section that does not have morning classes or Friday classes. Sounds amazing right? It is.

But before law school started, I had planned to do all my reading during the day time and work out at night.

Turns out that plan flew right out the door (like my pun?).

I realized that I had no energy at the end of the day to go to the gym. I am in class for a good chunk of the day, and by the time I’m finished, it’s 8pm and I am exhausted.

So how do I combat this problem?

I go to the gym right when I wake up!

I’ve been setting my alarm for 9am every day and hitting up the gym before 9:30. It’s been great. The weight room is less crowded in the morning.

I get my own space. I don’t need to fight over dumbbells, barbells or benches.

But most importantly, I feel amazing after I finish. The rest of the day turns out to be a piece of cake.

I already accomplished something before noon, and I don’t have to worry about trying to squeeze in a late-night workout. Finding motivation to strength train after 6 hours of classes (torts, criminal law, civil procedures and contracts) is very difficult. I am usually brain dead and tired.

So I’ve had to alter my plan and schedule.

I’ve learned that I can wake up before noon and actually be productive.

And I’ve discovered that I can actually distribute my time between things that mean a lot to me.

Maybe I have to go to bed earlier. Maybe I can’t watch a late-night movie. But to me, it’s worth it.

Are you an early riser?

How do you budget your time?

 
Make sure you enter my $60 CSN gift card giveaway!

Drop Dead Gorgeous post coming tomorrow! Make sure you check in.

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Tomorrow is the last day I will have a gym membership.

That’s a lie because my apartment in DC has a small gym, and George Washington University has a pretty nice one that I get to use with my student ID.

But it’s still a strange feeling.

I’ve been an active member at 24 Hour Fitness since February 1. It’s been an integral part of my life.

I actually enjoy being at the gym, not for the eye candy (though they are an added, welcomed bonus), but mostly because it allows me to demonstrate to myself that I am stronger, faster and better each and every day.

Now that I’m losing (not paying for) my gym membership and I’ve still got a week left at home, I want to remain active.

I’ve been one to stress that you don’t need a gym to strength train or stay moving, but I’ve never had to put my thoughts into practice.

So I’m posing a few questions for you today. Help me learn!

How do you stay active without a gym membership?

What are some strength training exercises you can do at home?

What are some cardio options you can do without a gym?

I want to hear your ideas and thoughts!

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One of my favorite cross-training activities is strength training. Whether it is through weight lifting or body weight exercises, strength training is essential for a strong, fit, healthy body.

Ladies – muscles are hot.
Not only on the dudes, but on you too.

Dudes – balance, balance, balance.
Having arms bigger than the size of my head but legs smaller than my wrist is not attractive.

1. GET OVER YOUR FEARS.

Many people don’t strength train because they’re afraid of being judged by those super fit guys pounding out 5 million pull-ups and 10 billion push-ups.

In reality, those guys don’t care.
They’re too busy focusing on their own routine to pay attention to you. Unless you’re grunting like a dying gazelle, nobody will even notice how many pounds, reps, or sets you can do.

Stop worrying about them, and focus on you. Do this for yourself. Get over your insecurities, and start strengthening your mind and body. Empower yourself through weight lifting and strength training.

 

2. ENGAGE YOUR CORE.

Although six-packs are super hot, your abs are not there to look attractive. They actually serve a very vital function: to keep your spinal cord in place so that you can maintain an upright position (also known as posture). Your abs and lower back make up your core.

Your primary source of power comes from your core.
Use it. You punch harder when the motion comes through your center and not just from the arm. You kick higher when the power originates from your core and not just from the leg.

Imagine that all of your power is stored as a great ball of fire in your core. In order to access this power and release this ball of fire, you have to hold your abs in and engage your core.

When I strength train and weight lift, I always hold my core in tight. My abs are flexed when I bench press, squat, lunge, and even when I do an assisted pull-up. You have more power that way.

I very rarely have ab-specific training days, and I never do sit-ups. Engaging your core during every activity is a workout in and of itself.

 

3. DEADLIFT.

My favorite exercise. Ever. It’s an intense and amazing workout for your quadriceps, hamstring, glutes, abs and lower back. I always end up in a pool of sweat after deadlifting. Sexy, right?

Body Recomposition has a wonderful how-to guide, including photos, for a clean style deadlift.

I am also a huge fan of the Romanian deadlift. Here is an awesome video tutorial showing the proper form for doing a Romanian deadlift.

 

4. DITCH THE MACHINES.

You do not need machines to become stronger. In fact, everything you can do with and on a machine, you can actually replicate with free weights and your body weight.

Machines prevent the body from using its natural stabilizing muscles. They force your range of motion, instead of allowing you to establish your natural range. You do not engage your core as effectively or efficiently when you use a machine because the machine is balancing and supporting for you.

In short, machines suck. Morpheus and Neo would agree.

Use your body weight, dumbbells and barbells. Squatting 200 times in a row with just your body weight is pretty tough. Doing a wall chair for 5 minutes is bloody hard. Even completing one full-form push-up is an amazing feat.

So stop using the machines.

Instead, embrace your innate abilities and let your body do what it was designed to do.

 

5. LIFT HEAVY.

None of this high rep, low weight garbage. That’s just a waste of time.

Ladies, if you’re afraid of looking like Hulk Hogan, realize that it’s just not naturally possible. Unless you’re doping up and shooting some serious testosterone, women are just not genetically designed to be as muscular as men are. You’d have to purposefully try to look like a guy in order to look like a guy.

So bump up your weights.
You can do better than 5 pounds. I usually aim for 3 to 4 sets of 6-10 reps. The last rep is always extremely difficult or not possible. I lift until failure (my muscles cannot complete an additional rep) while still maintaining good form.

To give you an idea of what I lift…
My max bench press (one repetition) is 90 pounds. I deadlift 3 sets of 5 reps at 150 pounds. I bicep curl 15-20 pound dumbbells per arm, depending on if I’m super or triple setting. I’m up to 9 full-form push-ups in a row, and I’m trying damn hard to do that pull-up.

Push yourself to the limit. Your muscles will only strengthen if they are forced to.

Strength training is essential. You are only as strong as your weakest link. Weight lifting also helps you feel and see physical progress without using a scale.

Runners, swimmers and cyclists all need strong muscles as do yoga masters, kickboxers, and dancers. Most importantly, humans need strong muscles in order to survive.

So lift and strength train. Become strong, not for me or anyone else, but for yourself.

Need a basic strength training workout? Steve from Nerd Fitness just posted a free one.

What is your favorite strength training exercise?

What strength training goals do you have?

How can I help?

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I went to the gym this morning.

I haven’t set foot in a gym for close to three weeks.

The entire drive there, I thought of all the things that could have been.

I could be at 170 pounds right now.
I could be at more than 90 pounds total loss.

I would be fitting into smaller jeans.
I would be more prepared to be a bridesmaid.

I should have monitored my calories.
I should have declined that extra piece of cake.
I should have gone to the gym more.
I should have trained to run longer.

But I didn’t.

And that’s fine. I can’t change the past.

I could mull over all the things that I didn’t do.
I could beat myself up.
I could feel terrible about myself.

Or…
I could get out of bed early.
I could drive myself to the gym at ten in the morning.
I could lift heavy and feel strong.

I did just that. And boy, did I have a stellar workout.

I’ve still got it. I can still lift heavy. I can still super and triple set. I can still do 100 squats on the bosu ball. And I’m up to nine full-form push-ups in a row now.

No more coulda, woulda, shoulda’s.

There’s only what I can do today. I can’t control or change the past, but I can certainly seize today.

What are you choosing to do today?

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I used to think of the gym as exercise. Everything I did was considered working out or exercise. The elliptical, running, weight lifting, it was all exercise.

And because it was exercise, I got burnt out quickly.

After a few months of exercising, I would get tired and lose motivation quickly. Let’s face it. Exercising is hard work. It’s a pain in the ass (figuratively and literally). You have to physically and mentally exert yourself, you usually end up smelling bad, and you’re most likely sore the next day.

For me, it’s hard to maintain momentum when I consider my physical activities as exercise. The word exercise does not inspire me. It does not make me want to go to the gym or go out and run 10 miles. It feels like a chore, a dread.

But it’s different now. I don’t exercise any more.

I train.

Instead of getting my workouts in, I get my training in. I’m always training for something, whether it’s for a marathon, a triathlon, or even just a plain ol’ pull-up. There is always a reason for all the training that I do. There is always a bigger goal to achieve every single time I step into the gym, every single time I go for a run or a swim. Training helps me set these goals. Exercise did not.

When I train, I feel like I exercise with a purpose. It makes me feel accomplished and powerful, strong and invincible. If I can do half of a pull-up, I’m satisfied and beaming for the rest of the day. I go into the gym, and I already have a plan of attack because everything I do is for a specific reason.

I train MY MIND – to be more disciplined, to be more controlled, to be more patient.

I train MY ENDURANCE – to be able to swim longer, to be able to run farther, to be able to sprint faster.

I train MY STRENGTH – to be able to do 10 real push-ups in a row, to be able to do 1 unassisted pull-up, to be able to do 1 cartwheel, 1 handstand.

I train for myself because it makes me feel better, stronger, and faster each and every day.

I couldn’t find the same motivation when I thought of my workouts as exercise. It just left me dreading the gym. It left me feeling obligated instead of willing. But with training, I never get stuck in a rut. There’s always something to strive for. I can always be better.

There might not be anything to exercise for, but there will always be something to train for.

Do you differentiate between exercise and training?

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I love going to the gym. It’s where I go to de-stress, get my aggression out, and train. But, as with all public environments, there are people who are extremely inconsiderate of others and act as if they’re the only ones using the gym. Buddy, I’m paying the exact same membership fees as you are, so show me some respect too. This goes for both guys and girls. The gym isn’t your house, so don’t treat it as such.

Don’t be THAT guy or girl.

My LEAST favorite person at the gym. You used a set of weights. That’s great. I’m glad you’re lifting. But you couldn’t return it to the rack? You obviously could pick it up, so put it back please. Other people need to use it too. I don’t care if it’s 5 pounds. I don’t care if it’s 50 pounds. You used it. Put it back.

Hunting down misplaced dumbbells is time-consuming and annoying. No one should have to clean up after YOUR mess. It takes less than ten seconds to re-rack weights, so do it. As much as I think you’re bad ass for bench pressing 225 pounds, removing four 45-pound plates should be YOUR job when you’re finished, not mine.

This is not limited to just dumbbells. Barbells, weight plates, bosu balls, yoga balls, mats, foam rollers, ANYTHING.

If you used it, return it to its proper location.

I know the last rep is brutal. You’re giving it all you’ve got. Your arms are ready to fall off. Your legs feel like they’re ready to buckle. But I promise you, grunting like you’ve got a hernia won’t make you stronger. Adding to my gym soundtrack won’t make you put on more muscle. You don’t need to grunt like a dying bull every single rep. Sounding like you’re constipated will not earn you more gym cred nor will it help you bulk.

Tone it down, buster.

I know you’re working hard. I don’t need to hear it, too.

Seriously. You HAD to drop that 60-pound barbell from four feet above the ground? That’s just dangerous. For you and everyone around you. I realize that once again, you might be giving 150% of your effort and your arms feel like they’re ready to detach from your body. But despite what you might see in YouTube videos of Olympic weightlifters completing cleans and dropping the bar, you’re not an Olympic weightlifter, you’re most likely not doing cleans, and you’re at a crowded gym where other people are walking around or near you.

Please don’t break my foot.

The entire row of treadmills is open and you HAD to take the one immediately next to mine. All treadmills are created equal. Those ten other ones you see? Yeah, they work too. I’m flattered that you want to run right next to me because that means I don’t stink.

But I like my space. Don’t you?

And last but not least…

I use my iPhone as my iPod but personally, I HATE it when I get phone calls during my workouts. It interrupts my personal time. My gym time is when I fully unplug and concentrate on myself, disconnecting from the outside world. I realize that sometimes, there’s important phone calls that need to be taken, so go answer them outside or tell the person you’ll call them back. Your friend will not cry a river if you drop their call.

Also, nobody at the gym needs to hear about how wasted you got last night. Nobody at the gym needs to hear about that guy you picked up at the bar. And frankly, nobody at the gym gives a damn about that new Gucci purse you just bought. If you need to be on the phone for longer than 5 minutes, take it outside. Bragging about last night’s hook-up does not make you a hot shot.

Nobody at the gym cares.

So get your workout in. Be efficient. Be effective. But be courteous as well.

Remember: Don’t be THAT guy.

Who’s on your THAT guy list?

Pizza Margherita – Dinner: lavash topped with tomato paste, fresh tomatoes, white onions, fresh mozzarella cheese, and fresh basil.

Asparagus, Mushrooms & Feta Pizza – Dinner: lavash topped with asparagus, mushrooms, white onions, thyme, Swiss cheese, mozzarella cheese and Feta cheese.

Nacho Fries – Dinner: baked fries topped with black beans, ground pork, onions, Colby Jack cheese, fresh tomatoes, and jalapenos.

Consumption: 2383 calories, 69.25g of fat.

click for full view

Workout: Biceps. Triceps. Interval run. Swim.

click for full view

Swam a total of 600 meters with 300 meters freestyle non-stop.

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Since I’ve been trying new foods, I decided that it was time to add new exercises into my routine as well. It’s important to switch up what you do when you work out. Your body is a smart machine. It adapts quickly and becomes more efficient each time you exercise. You might not notice it at first, but the more you repeat a certain exercise, a certain movement, the easier it becomes, which is why it’s necessary to introduce new challenges that stress your body so that it continues to improve.

I always see people use the bosu balls at the gym, but I’ve always been intimidated by them. It just didn’t look very stable. I’ve never used one before and didn’t want to look like a dumb ass in the gym. Well, it was time to get over that fear. I stumbled upon this video that teaches you how to squat on a bosu ball, and I decided to give it a try.

What’s the worst thing that could happen? I fall off the bosu, I chuckle at my lack of balance, and I get back on again. I’ll get it eventually, right? And, really, nobody else in the gym cares.

For the first set, I had to hold onto a bar in order to climb onto the bosu. My legs were shaking, and I had a hard time finding my balance. I focused all my energy on keeping my core tight, and slowly, I was able to stabilize myself. After stabilizing, I tried squatting. The first few squats were pathetic. Jello legs are not conducive to squatting. There was a lot of shaking, a lot of not going all the way down, a lot of “I’m going to fall on my butt.”

But I didn’t. The next set, I still held onto the bar to get onto the bosu, but there was less shaking and my balance was way better. The squats were improved, and I focused on pushing upwards with my heels so that I could be working my hamstring and glutes as well.

By the third set, I could climb onto the bosu without any assistance, and it wasn’t hard at all! The squats were so much better. I kept telling myself to squat like I was sitting on a toilet. A bosu toilet. I concentrated really hard on keeping my core tight, on not making my knees go over my toes, and on transferring my body weight to my heels.

After four sets on the bosu, I am hooked. That thing is amazing! It worked all these muscles I didn’t know I had AND I got to practice my balance as well as my form.

Why didn’t I use it earlier? Now that I’ve conquered my fear of bosu balls, I want more exercises to do on the bosu!

Have you ever used a bosu ball? What exercises do you recommend? If you have any video tutorials, link me!

Homemade Chips & Salsa – Snack: homemade baked tortilla sprinkled with sea salt served with a side of homemade salsa.

Sweet Corn Salad – Dinner: sweet corn with grilled zucchini, asparagus, cherry tomatoes, red bell peppers, onions, mushrooms, turkey bacon, bacon bits, parsley, and cilantro topped with lemon juice, mozzarella cheese and thyme.

Consumption: 1561 calories, 35.5g of fat. (pedometer not worn)

click for full view

Workout: Five-mile treadmill run.

I really want to run my 10K wearing only VFFs, so yesterday was my endurance run. I ran 5 miles in 57:41. There’s a small blister under my big toe on my left foot and my hips are extremely sore but I survived! My 10K is on May 22, so I’ve got a few more weeks to increase my endurance in Vibrams. For the Half Marathon, I’m probably going to run with shoes. We’ll see how far along I get with my training. It’s still too early to say.

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