Ballet Teacher's Journal

Ballet Teacher · 11-08-2004, 05:45 PM

I am hoping that keeping this journal will keep me on track and accountable for my workouts and what I am eating.

A bit about me: I am a ballet teacher/ ex-dancer. I had to stop working out for 6 months to recover from an eating disorder which involved doing 2-4 hours of cardio everyday. I am now unsatisfied with where the lack of physical activity has left my body. I want to get back in shape - but in a healthy, non-obsesive manner. I work out at a great gym and I am in contact with a fabulous personal trainer who I may start seeing once I hit a plateau.

As of November 8th
Weight = 128 (goal 120)
Height = 5'7.5
Body Fat = 19.8% (goal under 16%)

Measurements
Bust = 33
Waist = 26
Hips = 35
Butt = 36.5
Thigh = 21 (really want to lose a couple of inches)
Bicep = 9.5 (I like the size of my arms, just not the fat on them)
Calves = 14

I am going to stick to my current "plan" until Christmas time (unless someone reads this a screams at me to change, hehe)

Monday = Bodyflow, Cardio 45minutes (interval training, but not HIIT)
Tuesday = Cardio warmup, Squats, Split Squats, Walking lunges, Press ups, Dumbell style military press, lateral raises, bicep curls, tricep dips, lat pulldowns, upright row
Wednesday = Cardio 45 minutes (interval)
Thursday = BodyPump*, 20 minutes cardio'
Friday = Hatha Yoga, Cardio 45minutes
Saturday = same us Tuesday, Ballet Bootcamp
Sunday = Rest/ long walk

My personal trainer recommended full body workouts for the first little while. *I am doing Body Pump once a week because it gets me really motivated to lift weights and quiets that part of my mind that wants to do cardio, cardio, cardio!

JLB04 · 11-08-2004, 05:55 PM

Welcome!...Jenny

Ballet Teacher · 11-08-2004, 06:35 PM

Thanks Jenny!!

Ballet Teacher · 11-08-2004, 06:51 PM

Monday November 8th

6am - 2 large slices of muligrain bread, .5 tablespoon butter
7am - Workout*
10am - Hard boiled Egg
1pm - Atkins Bar
3pm - Can of Tuna
4pm - Teaching Ballet
8pm - Cottage Cheese, Baked Potato

= 1265 Calories (approx 30/30/30)
I am trying to be relaxed with what I eat so I don't become obsessive. I know my diet is still aweful but this is a HUGE improvement from living off of Diet Coke, bagels, and chocolate.

Workout = 45 minutes of intervals on Stairmaster (level 6 & 10)

JLB04 · 11-09-2004, 04:04 AM

Just noticing your calorie level! I am no expert but Emma would be very upset if I was eating this few calories during the day with exercising so much! Keep reading the journals etc...you will see how this is inadequate. Also how many carbs are you eating a day??? are you on a low-carb plan?

imperfectly_lou · 11-09-2004, 05:32 AM

Welcome to the board

I am still recovering from my eating disorder, but I was where you are 2 years ago... it isn't easy but keep working at it, and make sure you have good professional support. It is important to keep working at increasing calories and decreasing activity, but more important is learning to appreciate yourself and your body

Ballet Teacher · 11-09-2004, 07:22 AM

Wow... I am really amazed at how nice the women on this board are - very kind and supportive.

Jenny - I am trying to keep my carbs down and my protein up, but I am not on a 'plan' really. For the first two weeks I am just trying to get into the habit of eating more protein and relying less on carbs. I am still having trouble believing that 1200 cals isn't enough. I used one of the calculators and I think around 1500 would be a good place since I do want to lose weight.

Lou - Thanks... I really needed to here that.

So....

Today I tried to do the full body workout. I got through legs (Squats, Split Squats on a half ball, adductor machine, chest press on ball, Pec Flys, Dumbell Shoulder Press, Lat Raises + Abs with weighted ball. After that I was too shakey to do my arms and back. I guess a full body routine isn't for me. Any suggestions?? I just want to get the fat off my body, and develop my delts.

Ballet Teacher · 11-09-2004, 12:46 PM

[u]The Plan[u]

Mondays: (Chest/ Delt, Tris)
Chest Press on Ball
Pec Flys on Machine

Tricep Dips
Skullcrushers (I think...)

Military Press with Dumbbells
Lat Raises
Bent over rear Delt

Tuesdays:
Cardio & Abs

Wednesdays: Back/ Biceps
Lat Pulldowns
Dumbell Row
Pull ups
Back extension

Thursdays:
Cardio & Abs

Fridays: Legs
Squats
Split Squats with half ball
Leg Curls
Leg Extension
Adductor

Sat & Sun:
Cardio, Rest, Yoga, Ballet Bootcamp, or make up for missed workout.

Please critique. I pretty much copied this from one on the articles and it is very similar to what I did in the past. I am wondering if I can do cardio on weight training days since my main goal is fat loss? If so how much and at what intensity. I was thinking of doing 60minutes of intervals on cardio days.

moody_weasel · 11-09-2004, 01:51 PM

Hey BalletTeacher, with your diet I am not surprised that you couldn't finish your workout. You really need to work on that.

About your workout: What exactly was the set and rep scheme that you did? How long did it take you to finish legs? I have done full body workouts with no more than 5 exercises and that has worked well for me. Some things just take some time to get used to. If you train you need to give any (sensible) routine that you do some time to reap the full benefits.

In your first post you mentioned the bodyflow workout. Is that Scott Sonnon's body-flow?

Your new plan doesn't leave you enough time to rest. You should rest at least one day a week. Don't set yourself up for failure by wanting too much too soon.
I kind of liked what you posted in your first message but I would do a full body twice (two different workouts, 4-5 exercises each) a week, leave the body flow and the yoga in there, make sure you get at least 48 hours between lifting days.

imperfectly_lou · 11-09-2004, 03:34 PM

Hi there

You posted that you will want to lose weight and that your goal is 120lbs... doesn't that seem awfully little to a fully grown woman who is nearly 5"8? I understand that part of the eating disorder mindset, but it is definitely something you need to deal with. A number on the scale is just that... a number.... and it is much better to focus on the mirror instead, but with a healthy, REALISTIC mindframe...

I am not sure what I weigh at the moment, about 128lbs I think (I'm just under 5"7)... but I do know that I look a lot lot lot better than when I was underweight.

Ballet Teacher · 11-09-2004, 06:40 PM

ARGH I am getting so discouraged. I didn't have a good eating day today and all I can think about is how 'unclean' my diet is.

Weasle - I have been trained to work HARD on pretty much no food (years of ballet). I know my diet does effect how I feel when I work out but I just feel like a full body isn't for me. I didn't enjoy it as much as I did when I was on a split routine. I think the whole thing took between 30minutes - to 45. I was planning to rest on Sundays most likely. Does that change anything? I really do appreciate the input.

Lou - Thanks for the reply.

I am actually not concerned so much with the number on the scale. I try not to weigh myself when I am dieting, instead I take measurements and go by how I look. Last year when I was around 120 I thought I looked really good. I have a fairly small bone structure and because I dance the standard is to be smaller than average. I would be happy at 130 if I have low body fat though.

Thanks again. I do realize that I need A LOT of help and have SO far to go until I am... well, at a place where I will see results.

Ballet Teacher · 11-09-2004, 06:46 PM

Tuesday November 9th

6am - 2 slices multigrain toast*
1 chocolate bar*
*This is totally disgusting - all bread and chocolate is now gone from the house.
9am - Hard boiled egg
12pm - Atkins Bar*
Need to find a better substitute evenually
2pm - Can of Tuna
4:30 - BioProtein Bar
8pm - 1 cup cottage cheese
1 repulsive hotdog

Calories - 1708 (36% protein, 35% carbs, 30% fat)
I know my diet is horrible right now, but this really is a huge improvement and I tend to stick to eating plans best if i ease into them. I will gradually up the protein, lower the fat and work on the quality of what I am eating.

Workout
TBC

bscrusher · 11-09-2004, 07:02 PM

bump weasel and lou.

news flash - years of self abuse are nothing to be proud of. i have many contacts in the ballet and modern dance world. any dancer will be a strionger and better performer and a better person in every way if they do not starve and do not train themselves into injuries and misery. if you start eating and training more sensibly your appearance may match balanchine's aesthetic ideal less closely, but you will be happier, healthier and a better dancer.

a very few world class professionals live in that rarified atmosphere where they must slowly destroy themselves in order to perform in the companies and productions they have chosen to persue. is that you? i doubt it.

you have no reason to abuse yourself the way you do, except your habit of self abuse.

the fact that your limbs are soft despite the huge amount of effort and time you are putting into your program should tell you something. that something is, your program is totally wrong. an advanced trainee's body can be rock hard on 45 minutes of correct training per week.

self abuse is not heroic, pretty or romantic, it is only ugly and sad.

p.s. sonnon is a genius.

Ballet Teacher · 11-09-2004, 07:17 PM

I am not proud of what I have done to my body over the years... I hate what I have done and what I have become and I am trying hard to change that, but change doesn't happen over night. You are absolutely right that a healthy dancer is a better dancer... I have failed as a dancer because of abusing my body. I guess I came across as being proud of what I have done in the past? That was not my intention at all. What I meant when I replied to Weasle is that I have felt what it feels like when I haven't properly fueled my body. The full body split just felt like too much for me personally both physically and even more so mentally.

I am really embarrassed if I came across the way I think bscrusher perceived me.

All I want is to find a balance between being health and living in a body I am proud of.

bscrusher · 11-09-2004, 07:23 PM

good for you teacher, you know when we abuse ourselves it does not only hurt ourselves. it hurts the people who care for us, and the ones who look up to us and learn from us.

you have your work cut out for you. i wish you the best.

moody_weasel · 11-10-2004, 01:34 AM

Quote:

Originally Posted by Ballet Teacher

ARGH I am getting so discouraged. I didn't have a good eating day today and all I can think about is how 'unclean' my diet is.

Don't get discouraged. Just work on your diet, a little at a time. If you make too many drastic changes you may not be able to stick to them.

Quote:

Weasle - I have been trained to work HARD on pretty much no food (years of ballet). I know my diet does effect how I feel when I work out but I just feel like a full body isn't for me. I didn't enjoy it as much as I did when I was on a split routine. I think the whole thing took between 30minutes - to 45. I was planning to rest on Sundays most likely. Does that change anything? I really do appreciate the input.

My full body routine usually took an hour to 1 hour 10 minutes including and depending on the warm-up so I'm wondering if you were doing too much.
If you'd rather do a split routine that's cool too, I was just surprised at the rather drastic change in your new routine compared to the one you described in your first post.
Sunday as a day of rest is cool. If you feel during the week that you're not up to your workout then take a break or do a lighter workout.

Ballet Teacher · 11-10-2004, 06:53 PM

Wednesday November 10th

8am - 1 egg, 1 powerbar
1pm - Turkey and Wrap
3pm - Tuna (110cals)
9pm - Cottage Cheese

Just over 1000 cals which I know isn't enough but at the end of the day that was what I had eaten, next week I will plan my meals. 40% protein, 35% carbs, 15% fat

Workout - rested because I was SOOO sore from yesterday. I did however teach ballet for 5 hours.

*I am feeling more relaxed today about my meals and workout. I AM making improvements and this week I am going to not strive for anything near perfection. I will however make next week better than this, and so on until I am were I would like to be with my diet.

--------------------------------------------------------------------------
Thanks Moody... I really needed to hear that.