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That’s me, a giant slacker, at least as far as blogging is concerned.

I’ve been having some pretty awesome success with weight loss lately though. Last Friday marked the end of my 1st round of fat loss cycling, with each cycle being 7 days.

In 4 weeks I managed to lose 8.2 lbs from the weight that I’ve been stuck at for more than a year. I now weigh less than I have in I don’t know how long.

I have, however, been slacking on my workouts and mobility work over the last few weeks. I’m not sure why, maybe because I’m not really enamored with the workouts? I don’t know. However, the second round does mark the beginning of a new set of workouts, so I will give them a shot. I’ve also been reading through The New Rules of Lifting for Abs, so there’s always that to try too.

Here’s a shot of me from our trip to the Dominican in March, and a picture that was taken this weekend (while doing a winery tour on bikes!) that show where I’ve come in the last few weeks.

(yes, I made Derek get a Boba Fet t-shirt)

In other news, I’m now the proud owner of a FitBit.

I’ve got my profile all set up on their site, so swing on by to check out by burn and steps for the day here. I’ve only been wearing it for a day and a half, but so far I’m loving it. It’s so unobtrusive, unlike the clunky pedometer I’d been wearing for the last 4 weeks!

That’s all for now. I’ve decided I’m not weighing in again until I’m through my next round of fat loss, so there’ll be no updates on that for another 3.5 weeks. Longer periods between weigh-ins is one of the things that Leigh Peele suggest, so, like with everything with this whole process, I’m going to put my trust in her and just do.

And now, I’m off to the grocery store. I’ve got a good 30g worth of protein to get in still today!



Umm, what? 172? Not 177? Or even last weeks 174, but actually 172?


I had a less than stellar weekend, but was great through the week and I was still rewarded with 2 pounds lost over the last week. This only encourages me to keep up with my planned deficits and workouts.

Seriously, if you think you’re stalled, and you think you know all you need to know about fat loss, get your butt over to

Monday and Tuesday down.

Well, so far so good.

Yesterday and today were 30-35% deficit days, so I was aiming for 1573-1694 calories, which so far today hasn’t been bad, but yesterday was tough. I was hungry before going to bed and I really hate being hungry. I had a glass of water and just went to bed.

Today has been better. Usually I eat breakfast, snack, lunch, snack and then dinner. I’m experimenting with moving my snacks around/eliminating them. Morning snack foods went with lunch and afternoon snack became my preworkout fuel.

I slacked on weighing dinner tonight, so it’s a bit more approximate/from measuring cups, so I’ll probably give myself a bit of a cushion for today. But, I’m feeling good right now, so I’m happy. Today was easier.

I just have to keep reminding myself that it’s only 12 weeks.

Fat Loss

I suck at losing weight.  Seriously.

I did well at it back when I first started this whole journey.  I dropped 20 lbs steadily and in a healthy way, but since then?  Nadda.  Nothing.  I might go down so much as 3 lbs, and then I bump right back up to 177 again.

177.  Always 177.  I HATE seeing 177 on the scale.  I’m over it.  I’m breaking up with 177.

Last weekend I bought Leigh Peele’s Fat Loss Troubleshoot and have been working on a plan since then.  I know (and have known for a long time) WHAT I need to be doing, it’s just a matter of actually doing it.  And for once, I want to.

So, for the next 12 weeks I’m in fat loss mode.  I’ve got a 7-day calorie cycling plan and a workout program.  I’ve got a food scale and a crap ton of plastic containers for my food.  I’ve got Derek in my corner and hopefully some nice weather to get me outside.  I’ve also got a pair of Lululemon pants waiting for me as a reward for finishing.

So, that’s it.  In 12 weeks I hope to drop 17 lbs while maintaining the muscle that I’ve got.  Hopefully then you’ll be able to see some of it and not just feel it under a layer of insulation.

Because this is a calorie cycling program I expect my daily weight to fluctuate, so I’ll be weighing in and updating on Friday mornings, after my lowest calorie day.  Hopefully this past week is the last time I’ll see that damned 177 on the scale.

If you haven’t already, I highly suggest you look into Leigh Peele.  She’s got a ton of awesome blog posts, a wonderful members site and forum, and takes part in several kick ass podcasts (The Fit Cast and Ask Leigh).  She is a wealth of no-nonsense knowledge that KNOWS how to get shit done.

45 lb plate + foot = rest

Yeeaaahhhhh, so, I was working out last Wednesday (that would be April 27) and I was just about 2/3 of the way through Fat Loss B4 (and actually starting to figure out my hated BSS’s) when I was changing the weights out on the bar.

I’d had my big girl plates on for deadlifts and was about to start a set of RDLs, so I was pulling off the 45s.  I guess my head wasn’t in the game and my hands were dry because the plate slipped right out of my fingers and landed square (round?) on the top of my foot.  Ouch.

The scene of the crime accident.

I probably cursed a few times and hobbled over to the bench to get my phone and call Derek.  I also got my shoe off right away, which was probably a good thing, because shortly after my foot looked like this:

And what does one do when they do something stupid and inflict that kind of damage?  Why they post it on Facebook!  I wasn’t sure whether or not I need to get myself to the hospital so I asked, and almost immediately I had at least 10 resounding answers of “YES!”.  So I got a call into the nurse at Telehealth to find out their advice.

The nurse there said, after I answered many questions, that it wasn’t urgent but that I should see a doctor within the next 24 hours.  As I had no idea if I’d be able to drive the next day, my lovely husband drove me to Urgent Care at about 8:30pm.

3 x-rays and a very helpful “It’s not broken, bye now” I was sent home. (kindly note that that last sentence was typed in sarcasm font).

While the next day it hurt like a bitch, I could walk (well hobble) and it didn’t look too bad.

I practiced my RICE (+Advil) and thought I was doing well.

And then the bruising started to show up.

Over the next few days I saw colours in my foot that I never anticipated.

The last picture above was taken on Thursday (May 5), so a little more than a week after The Drop and it looks to me like the bruising is getting better.

The only thing that concerns me is that it’s still a bit swollen in the mid-foot region.

I’m thinking that I might take myself down to Urgent Care again tomorrow (maybe a different one this time?) for another set of x-rays, as many people have been telling me that they often can’t see a break when the foot is as swollen as mine was.

Needless to say I’ve been on rest since Drop Day.  I walked with Derek to go and vote on Monday (just over 2 km total there and back) and my foot was killing me on Tuesday.  My mostly normal walk was back to a hobble.

I’m really pissed, because I was, for once, actually starting to enjoy running and I was lifting on the regular.  I was making some great gains in the gym and was finally feeling like I was getting the hang of those damned BSS’s I’ve always hated.  I HATE being sidelined like this.  2 years ago I would never have guessed that not being able to work out would bother me like it is.  So I guess that’s something?

I guess we’ll see!  For now I’ll keep resting and maybe go down and bust out a killer arm workout, complete with at least 3 different types of curls.  In my squat rack.  *snort*

I’m Orange!

No, I’ve not had an unfortunate run-in with some spray tan.


No, I finally made it to the Orange level on Nike+!  Not big news to most, seeing as you only have to run 50km to get there, but I’m not much of a runner, so it’s a bit of a big deal to me.  See?

AND, this week I’ve run 3 times!  AND, I ran 10.79 km.  AND, I didn’t hate it!

I think that last one is the most important part.

Wednesday and today I got in a lift (Fat Loss I B3 and A4 respectively) and then started up my various apps (C25K to tell me when to walk/run and Nike+ GPS for pace and distance) and hit the sidewalk.

Wednesday was hard.  FL I B is a really killer leg workout.  Deadlifts, Bulgarian Split Squats (loathe) and Romanian Deadlifts, alllll in one workout.  At least my legs were warm when I went running?

Why the sudden interest in running you ask?  Well, let me tell you.

The one race I for sure run every year is the Ancaster Old Mill Race, and it’s starting to loom.  It’s just 7 weeks away, and I haven’t run since I ran the race last year.  I run this race because it’s close to home and, well, work covers the entrance fee.  Bonus points because it’s on a Tuesday evening and they feed you a really tasty dinner after.

Usually around this time of year I sort of panic and realize I need to start running again.  Looking at Nike+ I ran a whopping total of 3 times before the race for a total of 12.36 km of training.  4.63 km of which were the evening before the race.  Bad idea.  My poor, untrained legs were sore.  I realize that some people can strap on their shoes and run 5km like it’s no problem at all, that some people consider runs longer than 3 miles to be their easy runs, but, well, I’m not one of those people.  Running has never been all that easy for me.

This year I’m determined to do things better.  I really WANT to run the whole race.  I WANT to finish in under 30 mins.  Last year was 34 minutes and change, the year before was 35 and change, 2 years before that when I walked the whole thing (pre-weight loss) I did it in 45 minutes.

So, I’ve returned to my buddy C25K.  To make it so that I finish up the program the week before the race I started on Week 2, which makes sense, because I have run a bit before and Week 1 is just sort of annoying.

Ideally I’d like to be lifting and running on separate days, and use the running as a way to help get some blood flowing into my aching muscles, but it hasn’t worked out too well so far, but that’s ok.

If you want to be my buddy (or whatever) on Nike+, look me up!  My username is raynes29.  I have no idea what you do on there, but feel free to heckle me, or whatever.

15’s no more!

Oh hai, I swears, I’m still here.

Derek and I worked our way through the Break-In phase of NROL and I learned a few things:

  • I hate doing sets of 15
  • I’ve got pretty terrible hip mobility (I think) resulting in pretty crappy ass-to-grass squats
  • if I wait to workout until Derek gets home from work (and will actually want to finish a workout) I might get in 2 lifts a week

It’s pretty hard to do anything about the first one, as, well, that’s the way these programs are written, but you can bet your booty that I was very happy to complete workout B2 of Fat Loss I last night.  Because, you see, the sets/reps/rest for FL I are set up as follows:

  • Workouts 1 and 2, 3 sets, 15 reps, 75s rest
  • Workouts 3 and 4, 3 sets, 12 reps, 60s rest
  • Workouts 5 and 6, 3 sets, 10 reps, 45s rest

So, finishing FL I B2 last night means I’m out of the 15 reps sets for at least a few more weeks.  WOO!

As for the hip mobility, well, I’ve come to the conclusion that my hips are tight/crappy after running through some easy ankle mobility drills.  My ankles are fine, so it must be my hips, right?

I took some video of my last set of squats on Tuesday and I can clearly see where my back starts to round out.  The good news is that it doesn’t happen until after I’ve broken parallel, so I can still get a good squat on.  The bad news is that I want to be squatting ass-to-grass, so I’ve got some work to do.  Going forward I’m going to have Derek be there with me when I’m squatting to help tell me when I’ve hit my depth, and just continue with some mobility stuff. (I’m using some assessment/mobility stuff from Tony Gentilcore’s article here).

As for the third thing I learned during Break-In, well, as nice as it was to workout with my husband, he’s got a physically demanding job and I don’t.  I need to get my lifts in.  If he can join me, awesome, hopefully I can get him to join me for enough balanced workouts (as in, you can’t keep skipping deadlift workouts mister) then good, but I need to lift, and ideally 3 times a week.

Enough of business though, don’t you want to hear about my vacation?!?!?

Derek and I took our very first All Inclusive vacation last month.  We were supposed to go away to Jamaica with 3 other couples back in September, but one of our friends kids got sick (screw you Leukemia) and things just fell through.

So, I stalked Trip Central’s website and read about a billion reviews on Trip Advisor and we finally settled on the Riu Mambo in Puerto Plata, Domincan Republic for 7 nights starting March 18th.

Oh em gee it was great.  Trip Central rates the resort a 4+, and while we didn’t really know any better, what with it being our first AI and all, some people we met said it was more like a 3.5 star.  Whatever, there were plenty of beach and pool chairs, and always a bar within a minutes walk.

Here are a few pictures, just to make you jealous.

Nice, eh?  I think next time we’ll try Cuba (’cause us crazy Canadians can go there) or Mexico.