Workout Recap 09.17-09.23

  • MONDAY – Active Rest Day planned and was going to go to Bikrams but didn\’t because it\’s that time of the month. This is one reason why being a girl sucks (but other than that, there\’s no other reason).
  • TUESDAY – Crossfit but we had to take the ramp up class again at my company gym so it was technique, fit test and the usual, tabata squats. Afterwards I did my own workout which involved biking, Kettlebell swings and some lifting focusing on triceps & biceps.
  • WEDNESDAY – Warmed up on bike which ended with 5 rounds of HIIT then headed to the free weights and did some back work. Studio afterwards for some 4 rounds of 50s:10s and a \’for-time\’ WOD; double-unders, burpees, wall climbs, v-ups, TRX…


  • THURSDAY – Crossfit. And lots of wall balls and double-unders. My two favorites!!
  • FRIDAY – Caveman Fridays! I felt like I didn\’t push myself as hard as usual. Legs were pretty tired from previous workouts. Taking 2 weeks off Caveman as my next 2 Fridays are booked.


  • SATURDAY– Measly 50k bike ride from downtown Vancouver to Coquitlam. I was really sad because we didn\’t plan the day well and I originally wanted to ride out to Mission but we didn\’t have time. Boo. Had to drop off my bike at my LBS to get it maintained. That\’s how awesome the shop is… I live so far away yet I still go there for service. And it\’s also just another excuse to ride.


  • SUNDAY – Rest day.


  • My splits are messed up. I\’m doing way too much leg without adequate rest so I need to start pre-planning my workouts again next week.
  • 2 Week Sugar-Free Challenge was good during the week but had weekends had fails. It\’s all though though because we get to pay the consequences with lots of burpees. I need to cheat more often.
  • We missed the Grind this week.

    The Pink Dumbbell Epidemic

    I\’m sure you\’ve all heard of this equation, losing body fat is 80% diet and 20% exercise. You can workout all you want but if you don\’t clean up your diet, you will never see results. With that being said, you may wonder, \”then what\’s the point of exercising if I can just eat clean?\”

    Well, why DON\’T you want to exercise?! Which brings me to another question: why don\’t girls lift weights… and lift heavy weights?!

    When I see fitness videos and celebrity trainers promoting the use of tiny, pink dumbbells, I get so angry. It is impossible for women to get bulky because we don\’t have the same testosterone levels as the guys and every woman needs to know that.

    Losing weight is all about the diet but exercise is essential for building and protecting lean mass.

    I remember years ago when I was at the gym using 8lb dumbbells and was afraid to drop the pins to increase load because I thought I would bulk up. I was doing high reps with low weights and even though I did lose weight (along with eating clean), I wasn\’t building enough muscle and making efficient use of my time. So much wasted time. I cringe at the thought of that memory now.

    Here are the benefits of lifting heavy:

    • You get to look HOT…. naked too! Muscles over skinny fat anyday, right? \”Skinny\” girls may look good in clothes but I bet you they won\’t look too appealing naked.
    • Cardio may burn some of that fat off but weight-training changes your body composition so you get that desired look everyone calls \”toned\” … which is really means you have defined muscles. And you won\’t get them from lifting light weights that don\’t challenge you.
    • You get stronger which allows you to do more and lessens the chance of injuries.
    • You get FIT and that\’s already a huge accomplishment in itself.
    • You feel good all the time. Because you are so healthy. And you look so good. Which boosts your confidence.
    • And the most important reason many people don\’t realize:

      The metabolic spike!

      When you leave the gym, you will continue to burn calories longer than a cardio session and it also allows you to burn more calories even as you sit there and do nothing because the more lean muscle you have in your body, the more energy your body needs …even while resting. Hence, this is why they say weight training burns more calories than traditional cardio.

    So to sum this entry up:

    Can someone please tell me why 1lb dumbbells even exist.


      Slimming Tips to Help You Stick to Your Diet

      With regards to my last entry, Your Health: Starting with Small Changes, it\’s no secret that staying fit is challenging to most but if you are trying to lose weight, it is 80% diet and 20% exercise so it\’s important to eat a balanced daily diet and watch calorie intake. Here is a guest post on some simple slimming tips to get you started on a healthy weight-loss path.

      Eat All Day


      While this sounds contradictory to traditional dieting, small meals eaten throughout the day satisfy your hunger and decrease the impulse to gorge when you\’re starving. Three balanced meals with sensible snacks and plenty of water keeps your blood-sugar level elevated. Mindful eating leads to weight control. The human body offers hunger cues that indicate when it needs food and when it is full.

      Go to Bed


      Losing sleep increases hunger hormones. By saying no to late night television or other activities, people maintain a regular bedtime and prevent hunger and overeating. A regular bedtime also leads to other disciplines. Someone who follows a consistent sleep schedule is more likely to follow a healthy daily regimen.

      It’s Not All or Nothing


      In reality, most foods are okay if consumed in moderation. According to Maryann Tomovich Jacobsen in her WebMD blog, the “excuse-to-eat syndrome” ties into moderated eating. While it is okay to eat foods with fat and sugar occasionally, staying healthy requires a shift in thinking. After an unhealthy snack or meal, resilient dieters can balance and maintain a healthy eating regimen. They understand that moderation is a vital key in staying slim and that gives them the willpower to make wise food choices. Like anything, practice makes perfect!

      Stress is not your Friend


      Facing a deadline at work or a personal struggle at home can cause stress not only on your mind, but also on your body. Unfortunately, too much stress can lead to poor eating habits. Avoiding stress or handling it properly allows one to maintain good eating habits.

      Exercising provides stress relief as does proper planning, organizing and scheduling. It\’s impossible to avoid stress in life, but learning proper ways to cope with it can help you be happier and healthier in body and mind.

      Make Real Friends

      Most people have something specific in mind when they think of  “comfort food.” Unfortunately, comfort foods are not usually made from kale or whole grains. It’s the carbohydrates like mac and cheese that call their name after a busy day at work, brownies that offer comfort on lonely nights or a large pizza that celebrates a big win.


      While greasy, fatty foods provide temporary comfort for many, they are no friend to you. A living, breathing friend provides a healthier alternative. Judith J. Wurtman, PhD on the Huffington Post advocates sharing the weight loss journey with a partner. This increases the chances of dieting success. Sharing in healthy activities helps people develop friendships that offer comfort and success.

      Implementing these tips can set you in the right direction to accomplish your weight loss goals. Regular meals, great sleep scheduling, moderation, stress relief and reliance on friendship are useful tools to maintain an ideal weight.

      Dave Gregory studied health and nutrition in California. He is now an editor with an emphasis in the health and wellness field, and is learning to mountain bike.

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