Beginning my pre-festive workout!

Thursday 12/31/09 New Years Eve
I'm in the WFC now now now!  Goal is to do some cardio and strength before Harold breaks out the snacks for our pre-New Year Celebration.  I don't know what he's preparing, but I think he'll be conscious of it beng on the "lighter" side.  I will alsl be conscious and load up on water befor munching.  I've already consumed my gallon of water for the day, but will continue to hydrate before, during and after this workout. 

The workout today is a repeat of Monday's workout in the Advanced Sculpting workout.  I may reduce the number of sets to 3 instead of 4 but will remain as intense.

Tonight's workout routine:
5mins cardio on eliptical
5 mins interval training

Dumbell (DB) 1/ 2 arm row sets
15/20, 
1 arm 15/25,
2 arm 15/25,
1 arm 15/25

incline dumbell press:
15/45, 15/55, 12/65/, 12/65

dumbell pullover: 15/25, 15/25/ ,12/25, 21/25
push up (against door): 15,
10 pause then 5
12
12

5 mins cardio interval

Wide grip pull down: 15/65, 15/70, 15/80, 15/75

Incline dumbell fly: 15/45, 15/50 (hard), 10/60, 15/45

Bent over Lat. Raise  using bands: 15/28 lbs,  15/28lbs, 25/28, 25/28

Seated Machine Calf Press: 25/125lbs, 25/125, 15/ 145, 25/145

17 mins of cardio

3901 strides
total workout time 1 hr 19 mins
The time is 9:05 PM and Im exhausted but feeling good!

The support of friends and family mean so much!

Thought I would post a few so that I can always draw on their positive energy.

Ruth Oliver says: Thank you for shring your journey, Jada- wishing you the very best. It's a lifelong journey for many of us and I am right there with you, Girl! :) Could share many a heartache and triumph, let me tell you. But God,... is what I say to this. He's there through all of it.

also: Good for you, Jada! You are serious about this commitment. Thanks again for sharing.
Happy new year to you and your family.

Karen Butler says: Definitely not alone in the struggle. Just like you, I'm embarking on the journey to a better me. Happy New Years and keep God first and He will direct your path.

Adrienne Marable says: Keep it up Mrs. I'm with ya

The Health Benefits of a Sweet Potatoe

Health Benefits of Sweet Potato :

1.Sweet potato is rich in Vitamin A (betacarotene) and Vitamin C. Both Vitamins A and C are powerful antioxidants that work in the body to remove free radicals, this free radicals are chemicals that damage cells.

2.Sweet potato is good for stomach ulcers and inflamed conditions of the colon.

3.It is beneficial for low blood pressure.

4.May be helpful for hemorrhoid because of its high fiber content.

5.Sweet potato is a good food for people involved in heavy muscular work, since this food is high in vitamins and minerals.

6.Sweet potato may help prevent cancer in glands and organs with epithelial tissue due to its high Vitamin A content.

7.Sweet potato is a good food for diabetics, because it helped stabilize blood sugar levels.


Nutritive Values : Per 100 gm.

•Vitamin A : 7,700 I.U.

•Vitamin B : Thiamine .09 mg.;

•Riboflavin : .05 mg.

•Niacin : .6 mg.

•Vitamin C : 22 mg.

•Calcium : 30 mg.

•Iron : .7 mg.

•Phosphorus : 49 mg.

•Potassium : 300 mg.

•Fat : .7 gm.

•Carbohydrates : 27.9 gm.

•Protein : 1.8 gm.

•Calories : 123

Whats Going In My Mouth

My trainer asked me to track eveything that goes in my mouth for 14 days. Good, bad and ugly I'm onna write it down! 

It's already 12:47 and I haven't eaten yet!  This is usually wha happens to me---- I get distracted!  Off to the kitchen!

  9:30 AM      Oatmeal

12:30 PM    Apple and protein supplement    No apples, ate a bananna. Got distracted and didn't prepare the protein drink

 3:30  PM  2:53 Chicken salad, sweet potatoe, 4 shrimp (while fixing salad)

 6:30 PM

Snowed in at The Wilson Fitness Center

Well it's SNOWING here today and the games have been canceled, but not enough notice to make the impromptu appointment at Fultons Fitness.  I guess today I'll be warming up the gym for another workout.  My body is incredibly sore from yesterdays leg workout.  That really was a tough one. 

Thursday's workout will be the same as Mondays so the only thing that should change is possible the reps or weights used.  Well I'll let you know when the magical moment happens....still enjoying time off with no scheduling!

This is the Wilson Fitness Center (WFC). My cardio machine of choice is the eliptical machine for interval training. For strength training, I alternate between the weight machine, free weights or bands.

Wilson Fitness Center

Protein Replacement

I'm drinking my Fultons Fitness post workout protein mix (2 scoops vs 3) with a scoop of Melaleuca Attain appetite supressor both in the delicious flavor of chocolate- yum

Here's something I learned about protein replacement from reading: Muscle protein is degraded during excercise so the addition of post workout protein is important to rebuild the structural aspects of muscle. After eercise the body decreases in it's rate in building or synthesizing protein and increases it's rate in breaking down protein! By providing your body with protein and amino acids, you actually reverse this process.

Ready to work out?

Wednesday 12/30/09
OK, I'm feeling the gym urge, so I'm going to suit up and head down to the WFC. I must explain that I'm on vacation, so my schedule is a bit more "in the air". This week I had to do "me" in between the fire place guy coming, the basketball tournaments, the snow blower guy coming etc. So because my home fitness center was created as a "no excuse zone", I will head there instead of to my 2nd favorite place, Fulton's Fitness! I must admit also that I am ruthless on my own with my workouts. I hear my trainers voice in my head saying "come on" and "one more".

So I'm going to suit up, the room has been warmed this time and head down to the WFC (Wilson Fitness Center). Understand that I have to psych mind into thinking that I'm going "somewhere" even though it's right downstairs. It kind of makes it more "official"

Day 3 begins with a leg work out! ugh not my favorite

Warm up on eliptical for 5 minutes

5 minutes of interval training

1. Leg extensions: 4 sets of course beginning weight

45 lbs x25

55lbs x 55

60lbs x 25

55lbs x 25

2. Stiff-legged dead lifts 2 barbells divide wt by 2

60 lbs x 15

60lbs x 15

80 nlbs x 10

60 lbs x15

3. Leg Press
150lbs x 25

155 x 25 two more sets... help!!!!

165 x 15

140 x 25

4. step ups with 10 lb wts
15 reps

15 reps

15 reps

12 reps ( Lord Help me)

5. Calf Press
100 lbs x 25

120 x 25

140 x 25

125 x 25

6. Standing Calf Raise

1 leg x 15

2 legs x 25

1 leg x 15 cramp in rit calf muscle!

2 legs x 30 burn burn burning

7. dumbbell squat
20 lbs x 15

20lbs x 15

20 lbs x 15

20 lbs x 15

8. lying leg curl
10lbs x 12 I thought I could lift more!

15 lbs x 15

15lbs x 15

10 lbx x 15

Cardio I
V ups

25 reps

25 reps help!

25 reps paused after 20 then resumed

Cardio II
I originally was going to do 20 minutes of cardio on eliptical, but true-to-form, once I got started I continued to push push push (vented anger at my trainer!)

22 minutes at pace

6 minutes at maximum incline and resistance of 10

2 minutes at pace

3 minutes cool down

I am so exhausted and my legs feel like lead! but I feel great! (whateva!)