Jena's Journal.

[yogateachers]

Yoga can truly not only change your life, but your workout as well. When I recently learned how to teach yoga I have been working with many students that want to give up. Its true, it is tough both mentally and physically in the beginning. But just like anything in life you have to push through it. I hope you can find some motivation and stick with it.

[MissJenaKay]

I did end up going to the gym this morning, it was weird because I haven't been there in forever. When I first went in they said my membership had expired and I now have to take a class schedule in next time I go to verify that I'm still a full time student. Ugh. This has happened three times in the past year. This is ridiculous. Lol. Anyway, I did the old routine I used to do, I'll go into detail later when I post my totals for today. However, right now I'll post my totals for yesterday. I did a lot of walking yesterday, so I guessed about how much time I spent walking for my "exercise" yesterday.

Calories - 1286
Exercise - 416
Net Calories - 870
Fat - 30
Carbs - 192
Fibre - 17
Sugar - 106
Protein - 67
Sodium - 1594

I hope you can find some motivation and stick with it.

Thanks for the well wishes.

[MissJenaKay]

Hey y'all. Today was a decent day, not quite as fun as yesterday though. :c

Here's the workout I did today. (I'm writing it in the order I did it, even though Boss prescribed it in a different order. I did it out of order because there were people in my way sometimes. Lol)
Hamstring curls - 2 sets of 12 at 50lbs
Chest Press - 2 sets 12 one at 50lbs one at 30lbs
Squats - 2 sets of 12 with 2 10lb dumbbells
Lunges - 2 sets of 12 with 2 10lb dumbbells
Lower Back - 2 sets of 12 at 70lbs
Rows - 2 sets 12 at 30lbs
Bicep Curls - 2 sets of 12 with 2 10lb dumbbells
Shoulder Press - 2 sets 12 at 30lbs
Treadmill for 22 minutes alternating 2.5 minutes at 3mph and 30sec at 6mph
Crunches - 1 set of 12
Bicycle crunches - 1 set of 12
Leg lifts - 1 set of 12

Kinda lame, I know, oh well. Anyhow, here's today's totals:

Calories - 1224
Exercise - 200
Net Calories - 1024
Fat - 36
Carbs - 164
Fiber - 23
Sugar - 70
Protein - 74
Sodium - 1171

In other news, I've started using soy milk instead of dairy milk. I like it. c: It's got al ittle more calories, and a little more fat which I'm usually low on. c:

[fitoverforty]

Treadmill for 22 minutes alternating 2.5 minutes at 3mph and 30sec at 6mph

you go girl!!
Nothing lame about that workout! I'd say you kicked butt!

[MissJenaKay]

you go girl!!
Nothing lame about that workout! I'd say you kicked butt!

Thanks, I feel like I could have pushed it more, though, I was nowhere near as hot and out of breath and sweaty as I was whenever I worked out at home, but I cannot run for long enough periods of time because my legs get this weird, weak feeling if I jog and it sticks around for a while after each burst... so I tend to try to keep my running short.

[MissJenaKay]

I got up way too early today I think. Hahaha my first class is at 9:40, it's not even 8 yet and I've eaten breakfast, straightened my hair, done my makeup, and gotten dressed. I have a feeling if I see people from last year, they're not going to recognize me all girled up. Haha.I'm trying to decide if I want to take a photo for that nostalgic "First day of school" effect. Haha. I really don't know what to do with myself now though. xD All I have left to do before I leave is pack some things into my bag, put on body spray, dry shampoo my hair to keep it from looking oily, and grab a quick snack. :/ Haha. Maybe my morning just seems so long because I didn't shower this morning since I did last evening.

[musculArgirl2]

Have a nice day Jena!

[MissJenaKay]

Thanks, Becky!! c: Got back from my first class a little while ago. It was nice, it's my Japanese class, I've got a good teacher and there is a VERY attractive ginger boy that sits in front of me. c: However, I've got a crazy, intense otaku child that sits next to me. He's creepy and scares me a bit. Lol. I have beginning drawing this afternoon and I'm really excited for that. c:

[Boss Man]

I don't remember prescribing that workout you did .

I never specifically prescribe Crunches, though I don't outright discourage them, as my usual one for Abs is Planks. I've never suggested Bicycle Crunches I don't think, in all my time here which is nearly 4 years, though when asked about their suitability on rare occasions I've okayed them.

Also I wouldn't prescribe Lunges, Hamstring Curls and Squats together for Legs, because it's too much Hamstring stuff. You're doing 2 Hamstring exercises versus one Quad one.

Doing that could cause Hamstring dominance, and affect your posture and walking patterns, with possible pain and stiffness involved too, as assuming you classed the Hamstrings as the Agonists, then the Quads, (Antagonists), that reverse the motion of the Agonists, would struggle a bit to counteract a stronger set of muscles.

The weight levels you're using, wouldn't cause this problem really, but you would just use up more muscle Glycogen in the Hamstrings, possibly increasing fatigue, Lactic Acid production and a more prolonged recovery period for energy stores in the Hamstrings.

You're not very likely to get DOMS, (Delayed Onset Muscle Soreness), because you're not lifting enough weight or doing enough sets.

So that workout isn't familiar to me, because it includes certain options I wouldn't suggest, but might agree with if asked, depending on what they were.

Note: My comments are not based on you having to jiggle the exercise layout around, to accomodate other gym users, but the actual exercises performed .

Great to see you keeping at the training though. I am sure this is something you lament about the last school year, that perhaps you couldn't find a way to slot it into some of your daily schedule(s), or that you could have but didn't maybe?

Keep pushing though, because it is great to see you finding a way to get the exercise and a solid diet integrated with your sleep and studies, because you were concerned about managing to do that a few days ago and I'm very proud of you for finding a way to do that, so you don't jeopardise the physical results, you've worked pretty hard for the past several weeks.

GOOD LUCK with your studies and don't stop believing in yourself. You are intelligent and talented and you CAN go far in life and I am starting to see things about you and your future, that a few months ago were unclear somewhat, but now I find more clairty on your forward momentum and attutide to certain things and I want you to be proud of how you have changed and adapted as a person, because you ARE more consistent now with your approach to the weight loss and you do seem a more emotionally smooth person now, less fluctuating and erratic.

I think you now have more reasons to believe in your future, yourself and what is possible and it seems as if you are seeing those reasons and are becoming more of an extroverted thinker, as opposed to applying negativity to many things.

I'm happy and more enthused about your future, because you're a really wonderful person deep down and I don't blame you for sometimes coming across in the past, as someone with a slightly demonic temperament, that can be Jekyll and Hyde, because I know it's largely due to life experiences and not a lack of structure and boundaries in your life and mixing with the wrong kinds of people.

So keep believing and keep pushing. I want you as much as anyone to succeed and be a happier, healthier more accomplished person and I'm seeing more reasons myself to have increased optimism for you.

So I'll tell you again that I'M VERY PROUD OF YOU and I'm sending you a BIG HUG and wishing you the best.

Give yourself a pat on the back Jena, you're doing great and finally I think we all, (including you), can see a good, positive healthy future for you and the person you know deep down you really want to be.

THANKS as well for sticking with the community and giving us a little of the inner sunshine I know you have. I personally really appreciate everything you write on here .

[MissJenaKay]

First off, I apologize for my extremely long post.

I never specifically prescribe Crunches, though I don't outright discourage them, as my usual one for Abs is Planks. I've never suggested Bicycle Crunches I don't think, in all my time here which is nearly 4 years, though when asked about their suitability on rare occasions I've okayed them.

Okay, well, I added the crunches in on my own because I didn't know that they were unfavorable and I wanted to do a little ab work... I just hate doing planks, I forget to breathe and I never feel any work in my abs, only in my arms and legs.

Also I wouldn't prescribe Lunges, Hamstring Curls and Squats together for Legs, because it's too much Hamstring stuff. You're doing 2 Hamstring exercises versus one Quad one.

Doing that could cause Hamstring dominance, and affect your posture and walking patterns, with possible pain and stiffness involved too, as assuming you classed the Hamstrings as the Agonists, then the Quads, (Antagonists), that reverse the motion of the Agonists, would struggle a bit to counteract a stronger set of muscles.

The weight levels you're using, wouldn't cause this problem really, but you would just use up more muscle Glycogen in the Hamstrings, possibly increasing fatigue, Lactic Acid production and a more prolonged recovery period for energy stores in the Hamstrings.

You're not very likely to get DOMS, (Delayed Onset Muscle Soreness), because you're not lifting enough weight or doing enough sets.

So that workout isn't familiar to me, because it includes certain options I wouldn't suggest, but might agree with if asked, depending on what they were.

Well, Boss, my dear, here is the exact post that you wrote when you told me what I should do for my workouts. Also, why would I WANT DOMS?? It's hell considering all the walking and work I do and how I sleep. I hate aches, I'd rather not ever get them, thank you very much.

I'll readjust and re-jig this for you.

10:05 Workout
-- Treadmill: 25 minutes @ 3 mph
-- Lat Pulldowns: 3 sets of 12 at 50 lbs.
-- Rear Delt Rows: 3 sets of 12 at 30 lbs
-- Shoulder Press: 3 sets of 12 at 20 lbs
-- Delt Raises: 3 sets of 12 at 20 lbs
-- Chest Press: 3 sets of 12 at 20 lbs
-- Lower Back: 3 sets 12 at 50 lbs

Add Legs in here.

Dumbell Squats, (2 sets of 12 at 25lbs per DB)

Lunges, (2 sets of 12 at 25lbs per DB) if that feels awkward or difficult.

Hamstring Curls, (2 sets of 12 at 50lbs per DB)

-- Lower Back: 2 sets 12 at 50 lbs

-- Chest Press: 2 sets of 12 at 20 lbs

Cable Rows instead of Pulldowns, (2 sets of 12 at 50lbs)

E-Z Bar Curls, (1 set of 12 at 40lbs)

You're doing some Bicep and Tricep work with the Press and Row movements, so I kept the direct Tricep stuff out and added a little direct Bicep work.

-- Shoulder Press: 2 sets of 12 at 20 lbs

-- Treadmill: 25 minutes @ 3 mph

This should work a bit better for you hopefully.

See??

Great to see you keeping at the training though. I am sure this is something you lament about the last school year, that perhaps you couldn't find a way to slot it into some of your daily schedule(s), or that you could have but didn't maybe?

Daily, no, every so often, most likely not, I preferred being able to sleep and function in class. The final quarter of last year was CRAZY.

Keep pushing though, because it is great to see you finding a way to get the exercise and a solid diet integrated with your sleep and studies, because you were concerned about managing to do that a few days ago and I'm very proud of you for finding a way to do that, so you don't jeopardise the physical results, you've worked pretty hard for the past several weeks.

I'm trying Boss, I'm trying.

GOOD LUCK with your studies and don't stop believing in yourself. You are intelligent and talented and you CAN go far in life and I am starting to see things about you and your future, that a few months ago were unclear somewhat, but now I find more clairty on your forward momentum and attutide to certain things and I want you to be proud of how you have changed and adapted as a person, because you ARE more consistent now with your approach to the weight loss and you do seem a more emotionally smooth person now, less fluctuating and erratic.

I think you now have more reasons to believe in your future, yourself and what is possible and it seems as if you are seeing those reasons and are becoming more of an extroverted thinker, as opposed to applying negativity to many things.

First off, thanks for the well wishes. However, I would say that I disagree about me being less fluctuating and erratic. I'm just not talking about the rollercoaster ride of emotions so much anymore because I'm sure you all are sick of hearing about it. I still feel like shit a lot and I still cry a lot and I still hate myself A LOT, so it's not really that different. Also, I'm more emotionally stable when I'm at home because I have my family to be around and keep me busy.

THANKS as well for sticking with the community and giving us a little of the inner sunshine I know you have. I personally really appreciate everything you write on here .

Awh, thanks, Boss.

[MissJenaKay]

Well, since my reply to Boss was so long and I hadn't had my final meal of the day yet, I figured that I would do a second post for my totals. No workout today, planning to do so tomorrow before classes, though.

Calories - 1486
Fat - 78
Carbs - 101
Fibre - 21
Sugar - 38
Protein - 96
Sodium - 4121

I blame the abnormally high fat and sodium levels on the fact that my best friend Laura took me to lunch at a wing place and I got garlic parmesan.

I've mapped out my day as so long as I get up at 6, get to the gym by 6:30, get done by 7:30, shower by 8, I'll have time to get to class. c:

[imadinosaur]

Hello, Jena. I thought I would leave you some encouraging words...keep at it and good luck. We can all do this.

Here's some inspirational pics. I love looking at these:

[MissJenaKay]

Hello, Jena. I thought I would leave you some encouraging words...keep at it and good luck. We can all do this.

Thanks c:


Anyway, I didn't wake up on time for everything to pan out, but I still woke up early enough to leave me waayyy too much free time this morning. I woke up an hour late and so I didn't want to be cutting it close with my showering and stuff so I didn't go to the gym. :c Well, after what Boss said yesterday about my workout being less than stellar, I don't know what to do for a workout... I'm also struggling with figuring out where I can get workouts in that won't result is my frying my poor hair.... :/

[Boss Man]

You misinterpreted a couple of points of mine .

I never said Crunches were unfavourable, I just generally choose to prescribe one or two different things for Abs.

As for DOMS, I never suggested you would want it, or should try to induce it; my comment was just a general observation.

I never meant to infer your workouts were not good, even if it may have seemed that way. I now have proof that I did write up that workout for you, so critiquing your workout regime would be shooting myself in the foot.

If you have difficulty doing Planks, assuming you use the forearms and knees variation, not the standard forearms and toes position, then obviously try something else instead.

So stick with the workout routine, as it has the potential to help .

If I did comment in any way that was misleading, then my mistake and it wasn't intentional .

[MissJenaKay]

I never said Crunches were unfavourable, I just generally choose to prescribe one or two different things for Abs.

What (other than planks) would you prescribe over crunches?

As for DOMS, I never suggested you would want it, or should try to induce it; my comment was just a general observation.

The way you said it, it sounded like getting DOMS was a goal of working out. Haha. Sorry for the misunderstanding there.

If you have difficulty doing Planks, assuming you use the forearms and knees variation, not the standard forearms and toes position, then obviously try something else instead.

It's not that I have "difficulty" it's just that I never feel in in my core, only in my arms and legs, and that's regardless of whether I do it from my knees or toes.


Sorry for the lack of update yesterday, guys, my phone died while I was downtown and I didn't get a chance to log pretty much any of what I ate. Today will be better I hope. I made my favorite protein fudge yesterday so I'm happy about having that for snacks. I also went grocery shopping and got meat and stuff to cook with. c: I've got class this morning, so this is a short post, ugh, first week of classes isn't even over yet and I'm already stressed out about a lot of things. Haha.