DORIS' DAILY SUMMARY/LEARNINGS:
- BP - 117/72, 54 bpm - BP worse today. Woke up with a groggy headache. I worked on a lot of trigger points late last night and probably didn't drink enough water or get enough sleep.
- Hoping that the coughing doesn't start and the Mucinex DM from yesterday is working today.
- Lots of coughing even while I was trying to go to sleep last night for quite some time.
- Funk's nutritional plan for us Beta Spartans includes complex carbs that include grains & starches. He's suggesting that I follow this, but I cannot. I have made some weak attempts a couple times to include little bits of grains/starches and a little more sugar into my diet, but I simply felt awful. It's actually worse than being on medications like Mucinex. My brain gets really foggy. I physically feel incredibly lethargic and like I absolutely have to sleep. My stomach doesn't feel too good. And, diarrhea, bloating, and I can't focus or concentrate. Until my body is able to process sugars better, which it may never, I have to keep to low sugar (even 1 apple is too much sugar for me), no grains & starches.
- Eat protein & veggies 1 hr before workouts. Too much earlier than that and I won't have the energy to make it through the tough workouts. Too close to the workout makes me feel cumbersome.
- I've lost 21-22 pounds in 11.5 weeks, which is just slightly under 2 lbs a week. I've gone from 33% bodyfat down to 23.25% in that same amount of time. That's 0.85% average per week, which I think is pretty amazing, considering I've been sick twice. These are amazing results.
- Got a chance again to papertrade the market. It always helps to look at an overview from different timeframes from 1 min. all the way to days. Each gives you a different perspective on the market, yet, it is the same market. All those things help me trade. Today I was able to in 3.75 hrs take 20 points from 1 contract in 6 trades. That is absolutely amazing, considering up until yesterday, I hadn't traded since last summer and haven't kept up with the market. It's just a matter of following your trading plan exactly and reading the charts, NOT interjecting my opinions. If you follow a good trading plan, not every trade will turn in your favor, but my trading plan is about 80%. I believe the same goes for weight loss. If you follow a good plan that is appropriate for you personally, in the long run, you will gain success.
SLEEP: 11:45 pm - 6:30 am (6.75 hrs) - Alarm woke me up. I had a dream about E Powell. Not sure why. Woke up feeling a bit disoriented, groggy.
Nap: 10:30 am - 12:00 pm (1.5 hrs) - I was fully concentrating on trading but I was feeling mentally like I needed a nap as I didn't get enough sleep last night.
SUPPLEMENTS/MEDICINES:
8:30 am - Heart Meds, 6 Women's Multi-Vitamins w/Iron, 3 probiotics, 2 Prograde krill EFAs
9:30 pm - Heart Meds, 1 Mg capsule, 2 Oil of Oregano capsules
EATING: Jorge Cruise's Fast Track Menu (Day 79)
Meal 1 @ 8:45 am: 2 eggs scrambled ----> My son made this for me.
Meal 2@ 1:00 pm: - 3 oz wild salmon (broiled) w/lemon & 3/4 cup cauli-rice (leftovers from 2 nights ago)
Post Workout Shake @ 3:10 pm - 2.5 scoops whey protein, 1 scoop ground flaxseed, 1 scoop Greens First powder, cinnamon, 1 cup unsweetened almond milk, 1/2 cup cold water
Treat @ 5:00 pm - 4 squares 85% dark chocolate, 1/2 oz raw walnuts
Meal 3 @ 6:45 pm - 3 oz wild salmon (broiled) w/lemon and 1 cup cauli-rice (last of leftovers)
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WORKOUT: did workout starting 2:15 pm
Equipment Used: Yoga mat, Polar Heartrate Monitor RS200SD, GymBoss Timer, Swiss Ball, 2-10# DBs
Warmup (2 rounds): 3:36
- Pushups x 8
- Squats x 12
- Spiderman Climbs x 10 total
- Jumping Jacks x 20
Funk Roberts - Spartacus 2.0 Week 7, Workout #2, 1st time
I am unable to publish the specifics of what I'm doing for my workout during this Beta 2.0 program. If you're interested in Funk Robert's workouts, please checkout his blog (I have a link at the top of my blog) or find him on YouTube. He has really great workouts.
Cooldown: 14:19 ---> I was pressed for time. After I did my standing stretches, went down to the floor with the foam roller and bent my left knee wrong and PAIN!!!! It felt like I popped it out of place and pulled my calf muscle at the same time. Nearly blacked out, but stuck it through to not. I gently tried to finish cooling down, but it was challenging.
Heartrates
Warmup: Max HR = 123 bpm, Avg HR = 113 bpm
Round 1: Max HR = 141 bpm, Avg HR = 125 bpm
Round 2: Max HR = 148 bpm, Avg HR = 135 bpm
Round 3: Max HR = 152 bpm, Avg HR = 142 bpm
Cooldown: Max HR = 148 bpm, Avg HR = 123 bpm
Total Time: 58:36
Calories Burned: 759
Max HR: 152 bpm
Avg HR: 130 bpm
Zone 1 = 19:24, Zone 2 = 11:10, Zone 3 = 11:20, Zone 4 = 4:02, Zone 5 = 12:52
Notes: I was about 15 bpm less for max hr and avg hr's for everything nearly than yesterday. Today, however, I haven't been coughing a lot like I was yesterday. My chest isn't hurting. Today I am more sore and tired than anything. Though I spent about the same amount of time today working out, I'm 200 calories less. I honestly felt I worked harder in today's workout than yesterday. Yesterday's was more fun, though.
I could not get the hang of the Half Burpees w/Pike. What I thought about the Swiss Pikes was that I would not be able to do them, which I was reasonably okay.
I hurt myself during my cooldown. After I did standing quad stretches, I came down to the floor and somehow my knee twisted into a weird manner and it felt like my knee popped out of place and I pulled my left calf muscle some. Icing it and will take some Alleve and elevate. I felt like blacking out some, but took deep breaths and remained calm. Thankfully tomorrow is a rest day.
With all the trigger point work I'm doing, I'm experiencing greater range of motion, but I need to now strengthen the surrounding muscles where the trigger points were so I don't injure myself with this new found range of motion.
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