Posts Tagged With: workouts

Bexyanne’s Primal Daily, Day 2

I’m exhausted today. It was a good day visiting with my friend Jaime, but I’m sad it’s Sunday. I could use a completely lazy day.

Food

I didn’t eat as much as I should, but it wasn’t super terrible.

Breakfast: coffee with cream, and leftover hummus with the Tostitos chips.

Dinner: salad from Chipotle (lettuce, black beans, carnitas, corn salsa, sour cream, cheese and guacamole), and tiny handful of tortilla chips.

Nighttime Snack: 4 pieces of bacon

Workout

  • 1min elbow plank x2
  • 30 burpees (Day 2 of the challenge)
  • 50 Russian twists
  • 25 mountain climbers
  • 45 sec side planks

Whew. I’m exhausted. Tomorrow’s goal: another good workout and NO chips.

Night y’all. Xoxo

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Bexyanne’s Primal Daily, day 1

I mentioned in my last post that I’m going to start doing a daily check-in about my diet & workouts for the day. So here we go!

Food
I didn’t do fantastic in the food department…

Breakfast: honeycomb cereal & whole milk

Morning Snack: a handful of tortillas chips & mild salsa

Lunch: nothing

Afternoon Snack: half a red velvet latte from Dunkin Donuts

Dinner: Wegmans asiago artichoke croquette, wegmans bruschetta stuffed portobello mushroom, 1 spring roll, 2 handfuls of Tostitos Artisan 3 cheese chips, & sweet potato hummus

Workouts
I got my ass handed to me at the gym today haha.

  • 25 pull-ups on the pull-up machine
  • 30 burpees
  • 20 sit-ups
  • 20 second Superman
  • 50 air squats
  • 20 dips on pull-up machine

The 30 burpees is the first day of the Spartan Race challenge I’ve decided that I am going to do: 30 Days of 30 Burpees. If today was any indication, this month is gonna kick my ass so hardcore, but it’ll be so worth it in the long run. I’m excited to see the results at the end of the month. I just need to stick to it. I want to so badly.

Anyway, that’s my day 1 of my workout diary.

Have a great night and Sunday, everyone!

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Let’s Play Catch-Up: Where I’ve been the last 5 months

Alright, I’ll admit it: I suck sometimes. I fell off the face of the earth with my Primal weight-loss, healthy living blog… AGAIN. Sigh. I don’t have any excuses for my laziness in blogging; I’ve just let its importance to me slip in the craziness of life. But I do keep coming back eventually, so it’s not THAT bad, right? RIGHT?! Before I dive into where the hell I’ve been for the last 5 months, I’ll just say this: I’m going to try to be more conscious of not going so long without posting something. I know I say that a lot, but I do mean it this time. Blogging, really writing in general, is therapeutic for me, and I need to start doing more of the things that make me a happier and healthier person. That’s a cornerstone of the Primal lifestyle afterall 😉

Ok, so where have I been exactly? Trying to get a better handle on this horrible thing I got snookered into called being an adult. The summertime and fall have seen LOTS of changes for me; some really good and some not as good. I got engaged and subsequently un-engaged. I moved out of my apartment of 2 years into a house full with 3 other housemates that’s literally in the same neighborhood as my best friend. I lost my maternal grandmother very suddenly and unexpectedly, whom was a constant part of my daily life as a child/teenager. I have started dating an amazing new guy, and have lots of great things coming up on the horizon. Life has been insane; a definite roller coaster ride that’s for sure. I’ve been keeping my head above water, and I am really trying to embrace the concept of letting go of things I can’t control. It certainly not an easy process, but I’m trying my damnedest to take it on as a new Bexyanne.

What does all this mean for my Primal journey? I fell of my “Year without Sugar” about a week in. It was a totally unrealistic goal, and completely unattainable with everything else I had going on. I tried to tackle too long of a period of time way too quickly. I need to start with week/month long challenges first, so I know I can handle and get my shit together. Lesson definitely learned there. I’m sorry to those of you wondering about my progress. I’m planning to try to do another “no sugar” challenge again once the holidays and all that jazz are over. I want to enjoy the festivities without stressing this year haha.

I’ve been maintaining my Primal lifestyle in it’s “maintenance” phase pretty easily. I had been actively losing for a several months this summer, and I’ve dropped (and kept off) 20lbs. I’m getting back into the swing of working out, and am trying desperately to get my strict Primal diet back. There have been lots small temptations and cheats that have been making it hard to keep it under 50g of carbs per day. Damn all this non-Primal people making me cheat haha 😉 (Not not really). But I’m going to get a better handle on it slowly but surely.

A new idea I’m going to be implementing that will help keep me accountable in my diet/weight loss journey (as well as get me on here more regularly) is to have a daily (or as daily as I can get it) diet-workout check-in post. I’ve read different articles about keeping a workout journal to make you take a real look at what you’re doing/not doing, and I figured sharing it here might help some of you folks see how I struggle with self control and willpower too. I hope the posts won’t get obnxious for you, but I think it could be a fun thing for me to do for a while. We’ll see how it goes!

So, I hope y’all will forgive me for my absence. I’m getting back into the swing of things. And I hope you’ll enjoy all the posts to come.

Here’s a peek at the difference of weight loss for this year… So far. I’m hoping to have more changes by New Years. Fingers crossed.

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Lift heavy things? And what the heck is this Tabata thing?

I know I’ve hinted here and there about working out the Primal way on the blog, but I’ve never actually explained what it is. So! Here we go: the Primal do’s & don’ts of the workout world.

The Do’s

  1. GET MOVING! Put your shoes on, get off the couch and out the door. Walk around the block. Play soccer with the kids. Shovel the driveway. Pull the weeds. Mow the lawn. DO SOMETHING. It’s the first and most important aspect of the physical side of Primal living (in my opinion anyway–Mark may have other thoughts).
  2. Lift heavy things. This is the cornerstone of Primal workouts. It stems from the belief that back in the cavemen days a caveman (or cavewoman) would do short, high-intensity “workouts” every so often throughout a week. Lifting a dead mammoth definitely sounds intense to me! In today’s more civil times, we’d replace the mammoth lifting with body weight workouts. Squats without adding weights. Push-ups (from your knees if it’s all you can support). Pull-ups (this can be fudged with a lat machine at a gym, but props to you if you go outside and use a tree limb or have a pull up bar in your house!). Planks, regular & both sides (you can also start this from your knees if you have a hard time doing the full position). Do as many of each kind as you can, one type at time, back to back. Once you’ve done a set of all 4, rest for no more than 5 minutes. Repeat. The point is to do these exercises as fast as you can, giving 150% each time. Complete a “lift heavy things” workout about 2 or 3 times a week. [Please see my disclaimer at the bottom].

    squats

    (ignore the bar she’s holding)

  3. Sprinting. Cavemen didn’t have cars to drive away in when they were in danger of being eaten by a saber-tooth tiger. They had to rely on the own two feet and the power in their legs. Because this didn’t happen too often (I would hope not anyway), sprinting was only part of the caveman’s life on occasion. So, sprinting should be incorporated into your workout regimens about once a week, at most. The “easiest” way to do this is using the Tabata method mentioned below in number 5. However, you can skip timing how long you sprint and just sprint as long as you can before dialing it back a notch to rest. After an adequate rest break (however long it takes you to get control of your breathing), start sprinting again until you need a break. Continue doing the intervals of sprinting with short breaks in between until you feel you’re running on empty. This could be 2 minutes or it could be 20–do whatever feels right to you. [Please see my disclaimer at the bottom].
  4. Walking. Oh how simple of an act it is, but how often it is overlooked. Walking was the only method for getting around back in caveman days. Yet, in today’s times we’ve abandoned our roots for convenience’s sake. Walking is the last piece to a complete Primal workout regimen  You should aim to walk 3-5 hours total within a seven day period. This can be done all at once on a weekend (trails! sightseeing!), or in little pieces throughout the week (30 minutes a night). When the weather’s nicer I love taking walks after dinner with the boy. It’s a nice way to disconnect from the world for a while and recharge yourself after a long day at work.
  5. Timing. If you have a hard time keeping count when lifting heavy things, or just don’t want to count at all, or are finally adding some sprinting to your workout routines, use a Tabata timer! What the flip is that? Well, Tabata is a workout you can complete in 4 minutes: doing the activity for 20 seconds and resting for 10 seconds, and repeating this cycle until the 4 minutes is up. During those 20 seconds you have to be giving your absolute all–balls to walls, crazy intense (but not risking injury). There are these really cool apps on smartphones that count down for you (hence a Tabata timer), telling you when to start and stop. If you don’t have a smartphone a simple stop watch would work too. Or just watch the second hand a wall clock, but I guess that would being considered “counting” too.
  6. Variety. Just like our food choices, our work outs should be routinely varied. What does that mean, you ask? It means do the same activities but not on consecutive days. Really, it’s whenever the heck you feel like it! Walk on Monday. Lift heavy things on Tuesday. Sprint on Wednesday. Walk on Thursday. Play basketball on Friday. Play frisbee on Saturday. Walk around the mall Sunday. Do something different every day than what you did the day before. Have fun with it!
  7. Be patient. Everyone starts somewhere. The fact that you are making a conscious effort to TRY is all anyone can ask.regretnothing

The Don’ts

  1. Don’t: Chronic cardio. I know, I know. I just trained for a half marathon and I’m going to be training for even crazier races later this year. I know I sound like a hypocrite  But there’s a differentiation I’d like to make before you get all high and mighty on me (yeesh, calm down people). Chronic cardio simply means: don’t run EVERY DAY without RESTING. And don’t do crazy amounts of distances all at one time either. 3 miles, 3 times a week? Sure–love it! 4 miles, 4 times a week? You go, girl (or guy). 4 miles, 6 times a week? No; too much. 5 miles, 3 times a week? Yep, sounds like a plan. You get the idea, right? Limit how much consistent cardio you’re doing to 3 or 4 times a week (if you really have to, or want to do that much cardio in a week). Allow your body adequate rest time in between each session too. Primal discourages training for long distance running (i.e. half marathons or marathons), but does give a good guide on how to do if you are going to do it anyway. You can read it here. It helped me get a base for my half, and I’ll be using this as part of my training for Spartan and Ragnar this year too.
  2. Don’t: be discouraged. The first workout may kick your ass sideways. You may be frustrated beyond belief because you could only do one push-up and 10 squats. Guess what? That’s awesome! You did it! You tried. That’s all it takes–trying. Next time, you’ll be able to do 2 push-ups and 12 squats. You will see improvements if you stick with it. I promise.
  3. Don’t: stress. If you miss a workout day or if you miss a week, don’t stress it. Worrying about what you’re “not” doing, or what you “should” be doing, is having a more damaging affect on your body than not doing the thing you’re worrying about! And if you’re stressing the fact that you’re stressing in addition to not doing the things you healthy“should” be doing (like I do a lot of the time), TAKE A BREAK! Have a glass of wine (beer, juice–pick your poison), grab up a book, and go sit on the couch (or in a hot bath). Take a mental vacation. Do yoga. Get a good night’s sleep. Hell, have sex. Do something to relieve all the tension in your body. Finding an outlet for decompressing is a key part of a Primal, and a healthy in general, lifestyle. Workouts are great de-stressors, but if you’re like me sometimes you need to de-stress away from workouts. Find a healthy coping mechanism and use it!

We aren’t born being able to do amazing feats of physical fitness. We have to teach our bodies, and build them up. Take each workout as it comes, do the best you can each day, and move on with it. It’s always going to be a work-in-progress. You will never be “done” with your body. It’s constantly going to be changing and needing work/maintenance. Accepting the incompleteness will set you free. 

***[My disclaimer]:The above workouts are my personal, completely unprofessionalunofficially trained opinion. It is a reflection of what I have learned elsewhere. I am not speaking on Mark Sisson’s behalf. I encourage everyone to do whatever feels right. Do as much or as little as you can of each activity, for as long as you can (or want). I encourage wholeheartedly that you push yourself and give it your all, but not to the point where you could do real damage. Don’t hurt yourself, and don’t risk injury. We are only given one body; don’t abuse the privilege. The point is to become HEALTHY. I will note there’s a difference between being hurt, and hurting. Some pain is normal; strain, stiffness, and soreness are the normal results of a hard workout. But if this pain doesn’t subside after a day or two (or gets worse as the days go on), you need to seek medical attention and take a prolonged set of rest days. Always consult a professional or your physician before starting any serious workout/training plan.

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