Making changes on the blog

Just wanted to let ya'll know you'll see some changes coming up over the weekend. I'm adding a few extra features like a search feature, adding labels to all my posts, I've already added several new pages which include - workouts, nutrition, recipes, videos, etc and I will be updating those pages regularly. If there's anything you'd like me to talk about or answer please feel free to let me know and I'll be sure to add it to the blog immediately.

Talk to ya soon and hope you enjoy the new additions
KQ

Day 3: Laaaaaaaawd my hammies are SORE!!

Man lemmi tell yall . . . .my hamstrings are suing me for SUPPORT and I'm loosing the lawsuit!!! As ya'll all know I had my Secret Rendezvous with Mr. Stairmill this week & I did legs right after that. Also I've been doing intervals & long runs on the treddy (my name of the treadmill) this week which have all added up to some SOOOOOOOOOOORE hammies (hamstrings)!! But that is no excuse so like in any GREAT production . .  .THE SHOW MUST GO ON. I didn't hop outta bed with any kinda vigor today because I have a neighbor who I call "Jabber Jaws" and he wanted to run his dang gum mouth all night & laugh like a hiena all night long.

Whewwwwwwwww let's please have a side conversation about this situation . . . OK check it out, we live in an old mill that's been turned into a loft and its got great high ceilings and huge windows with exposed brick walls and beams and THIN A$$ WALLS!!! So lately Jabber has been next door running his mouth like a leaking faucet and doing it LATE at night. Now I'm sure he hears me & LC because we are 2 nuts and we're always in here clowning but we don't carry on like that late at night. Shoooot folks gotta sleep so they can get up and get their workout on the next morning *wink*wink*. . . .

Ok back to your regularly scheduled programming . . . sooooo again I didn't jump outta bed like I had been doing all week. I basically had to drag myself out after hitting snooze 1 too many times. I decided it would be just be cardio this AM then my workout and a little bit more cardio tonight. Well I don't like doing the same thing over & over again at the gym for cardio (except when it comes to MY LOVE Mr Stairmill) so I decided it was a running day and that decision went real wrong REAL fast. After walking for 5min @ 3.5-4.0mph on the treddy I jumped off and stretched a bit because I already knew I was feeling tight from those killer deadlifts I did earlier in the week. Once I got back on and started my run and all was well for the first 10min but then I was like maaaaaaaaan my hammies are sore so I decided to err on the side of caution and not take a risk b/c I can't blow a tire (sports talk for pulling a hamstring, hehehe). I up'd the incline to 12 and lowered my running speed from 6mph to 4mph and walked up hill for another 30min. What do I say about that . . . hmmmmmm?!?!? Still difficult because I was sweating like a little piglet. 

Now I'm home and trying to stretch these hammies out because my foam roller is in storage still. I'll keep stretching the remainder of today then tonight its PLYOMETRICS TIME!! I hate I don't have anyone to video tape this workout for me because ya'll would love it. This is going to be short, sweet & EFFECTIVE! I'll not only get in a good total body workout but it will also be cardio because of the high intensity and the little rest I'll take between sets. Alrighty, I'm off to get some things done for work today but as always enjoy your day and stay focused on your goals and WE WILL ACCOMPLISH ALL OUR GOALS TOGETHER!!

KQ

Day 2: Using my Fat Burning Burnaces!!

Well its Day 2 of the 30 days till Turkey Day Challenge and as promised AM workout COMPLETE!! Now I mentioned yesterday I would do 2 a-days 3 times a week and I missed doing it on Monday b/c The Boss told me it was too late to leave and go back out to the gym since he wasn't at home to go with me. Soooooo I'm going to hafta do 3 days in a row of 2 a-days (Wed, Thurs, & Friday). A sista is gonna be beat but hey we working towards the MASTER PLAN!!
I got up EARLY this AM but instead of heading straight to the gym I had to wash this birds nest I call a head of hair first because it was TERRIBLE then I hit the gym for 45min of sweaty cardio. Now here's a lil fitness fact real fast . . .

• 3500 calories to burn 1lb of FAT

Now we've had this discussion before about how that LOVELY muscle you're building will help you burn that stubborn fat. But I'll break that one down once more:

• 1(one) lb of muscle burns 50 EXTRA calories (1lb of fat burns less than 3 calories

So now you know it takes 3500 calories to burn 1lb of FAT and you know that 1lb of muscle burns 50 extra calories lets put this Bad Boy together

• 10lbs muscle x 50 cals each lb x 7 days = 3500 calories BURNED = 1LB LOST!

How bout we kick it up one more notch and say hmmmmm if we're doing our resistance training and building that SEXY muscle (which by the way is your GOD GIVEN Body Magic) then we add in some sweat filled cardio and burn somewhere between 300-500 cals each cardio session now you're kicking your weekly weight loss into another realm and you are using those FAT BURNING FURNACES to their fullest ability!! I have vowed to do enough cardio everyday to burn my 500 cals so doing that 7 days a week (which I'm going to do, but you don't have to take it to this extreme - REMEMBER I've been training like this for a long time and I'm working towards a LOFTY goal) I will assist myself in not only burning my first 3500 cals with that SEXY LEAN MUSCLE I've built but I'm burning another 3500 thru some sweat drenched cardio and in the words of my FB friend F.A. Harper AKA Air Harp BOOOOOYAAAAAAH I've hopefully burned my 2lbs of fat.

I have of course given a high level overview of this process and as time continues to go by in this Challenge I will break this concept down further along with discussing other things I've used to assist me in my weight loss journey and I'm still using today like Hormonal Timing created by my BELOVED & FEARLESS BUFFMOTHER!! leader Michelle. And I know many of you are doing or have done P90x with your boy Tony Horton who promotes the concept of muscle confusion which I have to admit is something I've been made to do since I started participating in sports back at the ALMIGHTY Spring Valley High School. I had old skool KUNTRY coaches and they didn't believe in mainstream ways of working out. So to keep the muscle building & fat furnaces going I am always incorporating muscle confusion through doing several different things and I'll share all those with you too. Anyway, I gotta run out to the post office cause a sista gotta mail something before I'm in hot water. I'll holla atcha later and we'll talk more then. As always feel free to comment, send me questions or just read and enjoy!!
Love ya
KQ