Chalean Extreme Tracking Worksheets

***Updated on 9/1/09 to fix the link. It should work now!***
If you are doing Chalean Extreme and don't have something to track your weights yet, Beachbody has finally made some downloadable PDF worksheets for you. They're nicely done - they have the same formatting as the P90x worksheets. Enjoy!

Download here!

My Cathes Are Coming!!!

Woo-hoo! I got the shipping notice that my STS DVDs are on their way to me. I am so excited!!!!! Now, will I finish Chalean Extreme, or will I start STS.... Arg, decisions!

100 Calorie Packs Are Evil

I hate these things. But I have to give credit to marketers for thinking of a way to make junk seem like it's a smart, healthy decision. Seriously? Just because it's only 100 calories doesn't eliminate the processed flours, refined sugars, preservatives and nasty dyes in it. Sure, it might help you control your munching better than a huge bag of Oreos with no built-in portion control. But a small portion of crap is still crap. You'll still be hungry 30 minutes later, craving more carbs, and then want to reach for another, or go foraging for something else. And since you "only" had 100 calories for your first snack, what does it matter if you have another? :P

Personally, I would rather just have some string cheese and an apple - about 120 calories, but full of protein, fiber, and fat that will help keep me full for a while and prevent an insulin-induced repeat snack attack. And I didn't pay extra for a fancy label telling me it only has 100 calories, either!

Macros Week of 1/16/09-1/23/09

I'm decided to post only my weekly macro averages, since it's really all about the average anyway. This week turned out to be pretty much perfect:

If you lift weights at home, you should have PowerBlocks

Powerblocks are absolutely the best piece of fitness equipment that I have. They are a set of dumbbells that adjust in weight, so that you can have several pairs of dumbbells that only take up the space of one pair. I use them almost every time I work out (unless I'm just doing a purely cardio workout). I have two sets: the old sport blocks (3-21lbs in 3lb increments) and the old personal set (5-45lbs in 5lb increments).

Here is what I love about my powerblocks:

• they're fast to change weight
• they go as heavy as I would ever want to with a dumbbell
• they are smaller than standard dumbbells at heavier weights
• the mechaism used to change weights is simple and sturdy and does not have complicated moving parts that will get jammed or broken
• changing weights is fast - I can do it in about 10 seconds
• they don't need a special base to hold the extra plates that aren't being used
• they come with a 10 year warranty (seriously, what product can you buy today with that kind of guarantee?

The only negatives I can say (after using them for over 5 years) is that sometimes the plates stick together when you pull them up. I fixed this by coating each plate with some WD-40 and it solved it. Also, they don't rest well on your shoulders, if you want to put them there for lunges or squats. (I hold them at my sides and they work just fine.)

I love love love my powerblocks and would absolutely purchase them again. Actually, I'll tell you a little secret: I'm considering selling my current sport blocks (the up to 21lb size) because there is a new model that is SO PRETTY I just have to have it. Yes, the only difference is that it is grey instead of black, and the top is curved, not flat. But, I really want the new pretty ones!!

Here's a visual comparing the powerblocks to a standard dumbbell and the Bowflex Selectech. I love that the powerblock isn't HUGE. And, it's not going to get jammed or break like the Selectech (which only comes with a 2 year backing).

Spaghetti Squash....for spaghetti!

Just in case you haven't tried this yet, you should: spaghetti squash instead of actual spaghetti. Yep, just put it right under your regular spaghetti sauce or whatever you usually put on your pasta. It's a perfect way to add another serving of veggies to your meal and to eliminate a huge portion of starchy, processed, insulin-spiking carbs from your meal.

It's super easy to make. Just cut it in half, scoop out the seeds and strings, and bake it at 400F for about an hour. Let it cool enough to handle, then scrape out the innards with a fork. It naturally forms noodle-like strands as you scrape it. And, it has practically no flavor of its own, so it doesn't add or detract from the flavor of your sauce.

I consider this to be a pretty much perfect sub for pasta. Especially compared to other carb-less options like Shiritaki noodles (yuk, yuk, yuk!!).

Macros 1/17/09

Not bad, considering this includes Chick-fil-A breakfast and yellow cake with chocolate icing for dessert.