hi guys! how was your tuesday?? hopefully all you hoped for and maybe more.
i just finished a very late dinner (it is 9:45 pm!) and now i am going to pound out this post so i can possibly unpack a box or two in my room.. still slowly unpacking it all.. sigh. the one nice thing is my new room is a ton bigger than my last one so i have lots of space for everything!
first of all it was really fun to hear about your phobias! several of you are also arachnaphobic but what i really enjoyed was the unique phobias such as the fear of dirty bathrooms, the fear of sharp objects, the fear of smashing your teeth, the fear of squeaky glasses and the fear of frogs. loved all the answers but those ones i really got a kick out of!
second, sorry about the false alarm and making some of you think i was engaged! haha.. no, not so much. maybe eventually ;) it was awesome to see the creative old/new/borrowed/blue answers you all came up with!
onto today!
meal 1: greek yogurt+shredded spoonfuls+mighty maple & coffee @ 10:00 AM
yes. at ten AM. i OVERSLEPT! i got to work at 9:30, brewed some java and threw together this mess. i hate the feeling i get when i oversleep. not to mention the rushed getting-ready business that follows. i felt like a trainwreck all day! at least this was delicious..
i worked my tail off all day long, once again, i am not sure when i am not going to be busy! really looking forward to the four day weekend next weekend. i was craving a salad for lunch but whole foods was too far of a drive. i decided to give new york subs a chance…
meal 2: chef salad minus ham plus chicken minus croutons plus my own garbanzos @ 2:15 PM
meh. not the greatest. but it worked. i drizzled it with balsamic.. always makes things taste better!
lalala.. work work work.. i did sneak in a little blog reading! yay! missed that. hopefully i can squeeze some more in tomorrow. slowly catching up with you all!
right before leaving work i knew i needed something to power me through my weight sesh i had planned..
meal 3: protein mocha @ 5:30 PM
drank it at my mess of a desk. i make my protein mocha with 1 scoop of chocolate protein powder (i use EAS brand), 1/2 cup almond millk, 1/2 cup cold coffee and a lot of ice.. all mixed in the magic bullet. yum! but seriously not impressed with working late again.
after work i raced home and changed for the gym. yessss!
i was craving a really good lower body workout so that is exactly what i did. this is going to be long, feel free to skip over the deets.
- 5 min warmup on bike
- bulgarian split squats
- 12 each leg @ 25#
- 15 reverse crunches
- 10 each leg @ 30#
- 20 bench tuck crunches
- 8 each leg @ 35#
- 50 ball crunches
- 6 each leg @ 40#
- 20 oblique crunches on ball w/ 12.5# weight on chest
- 12 each leg @ 25#
- ball-against-wall squats
- 12 reps w/ 25#
- 12 second hold
- laying hip raises w/ feet on bench & 10# plate on hips
- 2 sets of 25
- plank
- 2 sets of 30 second hold
- single leg dead lifts
- 12 each leg @ 16#
- 15 reverse crunches
- 10 each leg @20#
- 20 bench tuck crunches
- 8 each leg @ 25#
- 50 ball crunches
- 6 each leg @ 30#
- 20 oblique crunches on ball w/ 12.5# weight on chest
- 12 each leg @ 16#
- stability ball hamstring curls
- 20 reps
- standing calf raises
- 12 @ 20#
- 20 walking lunges: holding 10# plate with twist (when in lunge) and leg raise (with opposite leg when coming out of lunge)
- 10 @ 40#
- 20 walking lunges
- 8 @ 60#
- 20 walking lunges
- 6 @ 80#
- 20 walking lunges
- 12 @ 20#
- single leg calf raises
- 12 each leg @ body weight
- 10 minutes of ab work: bicycle crunches, leg throw downs, ball-to–hand passes, legs up against wall lower ab crunches
- hyperextension bench
- holding 10# plate:
- 10 reps straight up
- 10 reps up and twist left
- 10 reps up and twist right
- 15 side reps left
- 15 side reps right
the end! sure wish i knew where my HRM watch was so i could track my stats. no can do.
dinner was random to the max.
meal 4: chicken + hummus + sprouts + romaine + dijon sandwich & steamed veggies @ 9:15 PM
this is the chicken i have been using:
great stats and happy chickens!
in addition to this chicken, i used nature’s path 100% whole wheat bread, annie’s dijon and some local red pepper hummus. this sandwich was A+!
the veggies on the side balanced the meal out perfectly.
well.. that about sums up my day! oh yeah, i also managed to get over a gallon of water down the hatch today. i am really loving being back on track with my eating, workouts and water consumption. i just need to get back on track with my vitamins and supplements!
you may wonder what my title is all about! well, i wanted to take a moment and talk about an article i read in oxygen magazine that was written by jamie eason (love her!!). the article included tips to get into great shape before a specific event, ie: fancy party, wedding, vacation. well, with jamaica on my mind (i know, still a bit far away!) i decided to see what she had to say. the one thing that struck out most to me was her tip to do compound exercises instead of isolating one muscle when weight training.
the way i lift weights has always been using isolation. for instance, i will work out quads, hamstrings, calves and abs.. all separately. i will also work biceps, triceps, back, shoulders and chest separately. i never do compound exercises.
oh, for those of you who are not aware, compound exercises are exercises that require exertion from more than one muscle group. for example: squat while holding dumbbells and complete a bicep curl when in “squat down” position.
it left me with a lot to ponder. are compound exercises better than isolation exercises? sure, isolation is great for strengthening each muscle group individually.. but i think for all-over muscle tone, compound exercises may be a bright idea.
i am going to be looking more into compound exercises and i will probably be adjusting my workouts. i usually strictly split up my upper body and lower body workout days.. so that may be changing. i will talk about it again after i research it more!
in other news!!~~
- i have been working on my moves page.. let me know if you would like me to take photos of any specific exercises and i will post them there.
- holly the healthy everythingtarian is raising money to build a well in cambodia! PLEASE, PLEASE go check out her post and donate to the cause!!! every little bit helps.
- don’t forget tomorrow is waffle wednesday!
- tomorrow is also national vichyssoise day.. without googling it, do you know what that is???
okay, hope you all are doing well! sorry i have been so busy lately <3
Qs~
1. when strength training, do you practice compound exercises or do you stick to isolation? how do you break your strength training days up throughout the week? like i said, i do isolation. i alternate between upper and lower body workouts, doing strength training every other day (with cardio on the off days).. i have thought about splitting things up into more specific muscle groups (like a chest/shoulders/triceps day and a back/biceps day) does anyone do this? i would also love to hear what you guys think about compound exercises.
2. so.. do you know what vichyssoise day is? without googling it! and can you even pronounce it?? i must be a culinary failure. i don’t know what it is nor can i pronounce it. :P
xo. janetha b.
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It’s potato leek soup! And yes, I do know how to pronounce it! Thank all those years of French.
I can’t speak personally as to the advantages of compound or isolation exercise as I’m one of those people who is always ‘going to start weights soon – really I am’ but my husband is a very keen lifter and does almost entirely compound lifts. He says they’re more time efficient because they work so many muscle groups at once, plus they make your core work in different ways to stabilise the body overall – he used to do more isolation exercises but switched several months ago.
Good luck with them if you go for it!
Both of your questions are wayyyyy above this yogi’s head :) Cannot answer either haha!
As for your coffee, we can talk bout that. It looks awesome! So, I bought a machine! I LOVE it. I am actually going to blog about what I ended up getting. I didnt get yours, I got a diff one and so far, I love it.
However, I am trying to get into almond milk in coffee more, less soy, less cheating on any real dairy in it…and the almond milk frothed beautifully but it’s just not the taste I love. Did you always love it? A little is fine, and in other things, it’s fine, but not tons. Maybe I need to buy some vanilla syrup. That would take care of the almond milk “too natural” flavor. Sorry to ramble…
:)
Well I can’t answer the first question because I’m really bad with strenght training – I do it maybe once a week and often with help of Jillian Michaels for example ;). I’m so uncreative when it comes to strenght moves. She does compound exercises. I’m not sure if it’s more efficient but it sure as hell works up a sweat.
However, I generally choose yoga as my strenght training. Those chaturangas are a killer ;)
I surprisingly do know what vichyssoise is though.. I’m such a gourmet! ;)
“Craving a lower body workout…” you just rock. I never “crave” a particular workout! ;)
I seriously have nightmares of dirty bathrooms. Hehe. FREAK! Thanks for the shouts ;)
I think vichyssoise is a soup. My mom tried to make it once. Not sure if it’s correct, but she pronounced it something like “Vish-ee-swah.”
I like the idea of a compound exercise but I end up wondering if instead of working both muscle groups to the max, each group is getting a lesser workout. Maybe try adding in some plyometrics as compounds exercises. Burpees, mountain climbers, etc. will give you a nice lower body and upper body burn. Just my thoughts!
Umm is your second question English?? Haha I have no idea…
Have a killer day babe!
I’m an isolation girl.
I do know what vichyssoise is! I took french in h.s. :D
I hate the overslept feeling too! This happened to me last week and I missed a few miles in my long run. Oh well, I guess my body needed the sleep more, but that inital feeling is the worst. It’s good that you have such an understanding boss and workplace though.
I definitely practice isolation when stregnth training. I’m not sure if this counts, but the Jillian Michales shred workouts may be considered compound? If they do, then I guess I do a little compound too.
I just saw that its vichyssoise day! Mmmm, isn’t it some kind of potato and leek soup?
Have a lovely lovely day my love!
I’m so not well-versed in exercise talk haha but I think I actually do more compound strength training. I do almost no strength training on my own–only in classes I take–and I’ve noticed that many instructors are big on compound.
I can’t wait to hear what you find with switching up your routine.
Missed you girl–so glad I finally caught up with my Readerrrrr
Gah! When are they gonna give you a break, girl?!
Nice workout with the lower body. I need to get my rear in gear for the cruise next month! eek!
1. I typically do both compound and isolation. I like to do sqauts and lunges with some upper body thrown in there as well.
2. Ummm no. haha
i’m like you, i’m a totally isolation kinda girl. I have done compound training before. For me, i don’t like it as much. I LOVE isolation training, so it just works better for me. I think both are beneficial and a good mix is ideal.
Vichy whaaaa? Yea, no idea- and I’m the one who’s going to culinary school (in the very near future)!!
I’m usually an isolation girl, but recently I saw an exercise in Oxygen I really wanted to try- going from dumbell bench press right into a fly(1 press/1 fly) which is a bit like compounding… and it REALLY makes a difference! I think I need to try more compounding.
I hope your Wednesday is far less long than your Tuesday!!
xo
K
vichyssoise
Isn’t it pronounced Vee-Shee-swah…or something like that?
I have not idea what it is, but I am def going to google it.
When I do Jillian’s workouts, she always talked about combining muscle groups to get maximum results in minimum time.
On a side note, how do you drink a gallon of water and not be in the bathroom all day?
i also usually do isolation exercises when at the gym ( i dunno what it is about the gym, i just generally only work one muscle group) but if i’m at home, i usually do two (weird, maybe i should work out at home more often) because of the 30 day shred video, i do a lot of those type of exercises, and jillian always does compound exercises in it!
i def think its something that would be worth trying for you! switch it up a bit, confuse those muscles :)
i think i could pronounce vichyssoise thanks to many years of french but i have noooo clue what it is!
<3<3
I’ve been doing a lot of Jillian Michael’s workouts lately, and she is CONSTANTLY talking about/doing compound movements. It makes my workouts shorter and more intense – which I LOVE.
I have no idea what that word is. I don’t even want to try and type it. :-) Happy Wednesday!
I do a lot of compound exercises, but then I will set aside time to focus on my trouble areas in isolation.
I am a relatively new reader, but I am super excited to see you develop the moves section more. I am horrible at coming up with any sort of routine on my own.
you’ve totally been motivating me to drink more water! it has helped a lot with my mindless cravings to snack, but now i have to pee every 5 sec lol. i don’t do a lot of compound exercises :( i stick mostly to cardio and “total body conditioning” workout classes at the gym because ican’t stick to my own strength training schedules haha. have a good wednesday! i love your protein shakes! chocolate and coffee = <3
Bahaha, that chicken box made me laugh.
1. I always do compound exercises. Mostly because I do more cardio throughout the week than weights, so I don’t have time to divide up my muscle groups on my weight lifting days. Compound moves are also great for keeping your heart rate up so you burn a little more calories too ;)
2. Vichy is a place in France, no? Some french food I bet. Made with cream, or some gross part of an animal :P Off to Google!
I guess I mostly do isolation exercises but I guess a few compound ones here and there.
I cheated and read other people’s answers, but my initial thought was that vichyssoise is a soup. I have absolutely no idea how to pronounce it though.
great workout, girl!
I’ve seen Barefoot Contessa make vichyssoise – it’s a soup!
Ugh, I hate oversleeping! My boss can always tell when I did because my hair is never done.
1) When I strength train I do Jillian’s DVDs and she’s big on compound movements, so that’s what I stick with.
2) NO idea!
You wrote that whole awesome post and all I could think was – Where did she get that awesome houndstooth mousepad?????
Yes, I know what Vicisoise is and can pronounce it (I also took French), but I don’t like it. I also knew how brussells sprouts grew and bought some on the stalk just the other day, but I’m like 20 years older than you so just show that wisdom comes with age. :P
ChaLEAN does compound exercises and they ROCK! I hadn’t thought about them being compound before. I just feel like I’m getting a lot more done!
Happy Wednesday!
I used to do ONE body part per day. Like an hour on biceps. yeah that got old quick!
Now I do compound IF I haven’t trained the day before and don’t plan on training the next day. So I never train the same muscle group two days in a row. make sense?
It does raise your heart rate through as it’s harder. But you still need to crank the weight up- not use those pastel colored weights!!!
The second Q is a soup I’m not crazy about. Can’t remember what it is, but know it’s not my fave- it’s cold right?
PS. Chip away at the boxes. Eventually you’ll be unpacked and it will feel sooooo good!!
I’ve been trying to do more compound moves lately. Squats with shoulder presses KILL me. You’ve inspired me to try more.
I’m off to the gym!
And the vichyepteotorhgrt word is a french soup!
1) I do Body pump classes and I have to say I do not know if that is compound or isolation? Compound because multiple muscle groups get worked in one session? Isolation because you only exercise one group at a time? Hmmm.
2) You are speaking Urdu.
I miss you! xx
Compound movements are where it’s at. More bang for your buck in my opinion.
My two fav exercises from your workouts—single leg DL. Those babies work, and love the split squats. Nice job. Love to see a girl who knows how to lift.
As far as setting up training—Ive done it all. Upper/lower splits—so upper on M/Thursday and Lower on Tuesday/Fri, Ive done full body, and ive done body part splits *which is retarded*…I like Full body the best, more bang for my buck and works best when I am busy–but sometimes switching to upper/lower split is nice as well!
Yes, I can pronounce it – but you just can’t hear me :)
Curious — how do you remember all of the exercises you do in a workout session? And/or do you go to the gym with a set plan of what exercises you’re going to do? I often find myself at a loss of what I should be doing when I get to the gym. Then, I tend to do a bunch of random exercises, not necessary focusing on one body part or set of muscles. Should I be planning it out ahead of time?
those chicken breasts look so good and easy..those would be great for college..whered you find them?? i switch it up between compound and isolation!
THANK YOU FOR THE LINK AND YOUR LOVELY DONATION! i love you. that’s just what it comes down to.
yay for getting back on track – i need to do that too. with thanksgiving coming up, if i can be a good girl all week, then thursday i can splurge :)
i LOVE compound exercises. those are the only ones i do if i strength train because (a) it takes less time, (b) it keeps things spicy!
love you girl!
Here is our routine, which is getting a bit stale and will be in need of a serious REDO soon!
Mon – Cardio
Tues – Back and Biceps
Wed – Chest and Triceps
Thurs – 1/2 Cardio, 1/2 shoulders
Fri – Off
Sat – Lower body
Sun – Off
Currently I’m only focusing on isolation exercises. Your post has me all intrigued about compound moves though. INTRIGUED I SAY! AHHHHH!
I have no idea what that is! Perhaps a stinky gourmet cheese that’s left to rot on purpose to give it a more delicate texture and robust “flavor”? One only a crazy, over-excitable little Frenchman could love? HA! HA!
Still laughing…. HA! The visual I have is fantastic! HA!
Balsamic is like cinnamon – makes everything taste better!
1. When I was training, we did a mix of compound and isolation. I don’t really have a preference!
2. No idea!! ;)
1. I am trying to incorporate more compound moves. My lifting routine needs a serious overhaul… I know, I have been saying this for a while now… Can’t wait to see what you come up with after doing some more research…. :)
2. It’s a soup.
I have no idea about that awkward word :) As far as working out, I am really interested in starting compound exercises. I do BFL as you do and only do isolation exercises. I read that same article in Oxygen and it got my mind thinking a little.
It also looks like we both are in a goal oriented mood lately as I just did a post on some new goals I have for myself. Check it out!
No idea how to spell it, haven’t google and haven’t read comments but I am pretty sure that visschysoise (lol- sp?) is a cold leek and potato soup? I don’t work out.
Your mocha sounds delish- have you tried protein powder in hot coffee? Toying with the idea!
i ALWAYS think about how i should probably incorporate compound exercises into my routine! i’m pretty sure they’re better then isolation when it comes to overall toneage and fat burn. i’m thinking i wanna do some but i neverr know what! so i’m pretty excited to see what you come up with.
no idea what or who or where that word is or anything about it haha
Not only do I not know what it is…I can’t spell it either! : )
Glad things are falling back into place my dear!
1. WHEN I strength train, which is sadly not too often, I mainly do isolation unless I’m doing a workout video or something – those usually involve compound exercises.
2. Not. a. clue.
Good luck with the unpacking ma’ dear!
My workout routine is pretty random.. it’s usually isolation though!:
Sundays strength training: abs
Monday: total body.. this is more compound work (Body Pump)
Tuesdays: nada
Wednesday: abs
Thursday: upper body isolation
Friday: isolation and abs
Saturday: nothing or isolation
Never mind.. I’m mainly isolation! haha
on the real pooks, have you ever tried pilates/yoga? seriously it gives me such amaze muscle tone-age that I’ve never been able to achieve through weight lifting. Pilates emphasis core and legs and yoga can give you a SERIOUS arm, leg, and core workout– 3 for one special! It’s all about choosing the right, and challenging, routines…AND if you do a yoga flow you can get your cardio in there two! oh god, I’m rambling..
Here are some of my favie legit yoga/’lates routines:
yoga fitness fusion: http://www.exercisetv.tv/workout-videos/cardio/yoga-fitness-fusion-9684
Cardio yoga: http://www.exercisetv.tv/workout-videos/cardio/cardio-yoga-6553
thighs/hips/buns yoga: http://www.exercisetv.tv/workout-videos/body-sculpting/thighs-hips-and-buns-yoga-7016
Less is more pilates: http://www.exercisetv.tv/workout-videos/body-sculpting/less-is-more-pilates-3600
this site also has AMAZING pilates videos: http://www.ultimatepilatesworkouts.com/workout-library/default.aspx
**I’m pretty sure you have to register an email account to view them but you can just choose the “basic” package and all the vids are free**
then finally, my one true love: http://www.yogadownload.com/
TONS AND TONS of amazing classes (a lot of which are free!) some emphasize core, buns, etc. but a lot of the power yoga and vinyassa flows are great for your whole bod!
I also just recently bought this workout DVD: http://www.kathysmith.com/s/kathy-smith/kathy-smith-build-muscle-shrink-fat.html
and it is TOUGH but works my whole bod in the same way you were talking about .. lunges with dumbells while doing bicep curls, one legged lunges while working the triceps — it’s legit.
okay, I’ll shut up now ;)
total body/compound. i used to isolate, but splits bother me because in life, we don’t JUST use one set of muscles. i totally prefer functional shit. i do a lot of power lifting. cleans, hang cleans, push press, push jerk. learning the snatch. basically i’m moving steel 7 days a week, running at least every day/no less than 5 times a day/cardio (light, or extreme intervals everyday)
thanks to barefoot contessa i know what that v_____ is. it’s a cold soup ! blended!
Ooh, I HATE oversleeping, too! I have 3 alarms just in case, lol. I love mighty maple pb, though! I don’t do all that many strength exercises–most of what I do is/was in body conditioning class with curls, squats, pushups, dips, etc. And I have no idea what that day is, ha!
I usually do a mixture of compound and isolation exercises. Mostly compound though — I like to multitask!
I don’t do any compound moves but now you’ve got me thinking of some new options!
I love seeing all your mini meals–they always look so good and healthful:)
Oh my gosh girl I’ve got some major catching up to do! Can’t wait for Waffle Wednesday ;)
1. I do a combination of the two. I try to get in atleast 1 or 2 days of strength training in per week. If I’m in FL with my mom then it’s usually every other day.
2. Oh gosh.. no idea! lol
http://www.ohonemorething.wordpress.com
well the benefit to compund exercises is that they bend at two joints and use two different muscle groups where as with isolation exercises, you are using one muscle group, bending at one joint. with compound movements you can typically use heavier weights because two muscle groups are involved.
I tend to use more compound movements (squats, cable row, DB chest press) just because you incorporate more muscles in each exercies, BUT I always like to throw in isolation exercises as well such as hamsting curls on the stability ball or tricep overhead press!
keep up the great workouts girl!!
I do compound. Started Crossfit and will never look back,check it out!
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