Wednesday, November 18, 2009
I have my foods and I have been totally enjoying the 3 hour eating. This is a change to my usual, which is eating every 2-3 hours in small portions...now I am eating larger portions (still small) but only every 3 hours. I need to tweak this because today I have felt way too full each meal and I am only on meal 3 so far.
I will post the grocery list for each week. I will be logging (and documenting progress) my workout plan and meal plan here which is following the articles in Fitness Rx for women December 2009. See pages 60 & 82.
This will be a challenge to start right in the middle of holidays, but I am pumped! This should be super fun.
Tuesday, November 17, 2009
Please check this out and spread the word! These guys are the real deal when it comes to the Ninja Turtles Live Action vision:
Ninja Turtles interview is now online!!! Check it out at http://j.mp/2SXL0I
Saturday, November 7, 2009
The funny story: I went to the wrong park, so when I finally arrived it was 15 minutes after gun time. I made it just in time before they shut down the start line and clock entries. Since I was so far behind everyone I was alone for the last third of the race (for most of the race everyone was passing me on their turn-around). The staff unknowingly picked up the cones a little prematurely, so I GOT LOST!! I ended up finding my way back and completed a little over 7 miles when all was said and done. I made better time that I thought and never stopped running. This was an awesome experience for me - my first race over a 5k and my first race that I was able to maintain a running speed the entire time. This is progress and is so exciting.
My next race is an 8 miler...and I cannot wait!
Thursday, November 5, 2009
Yesterday, was speed training. I just ran 2 miles but shaved 6 minutes off my time. *awesome*
My legs were feeling pretty tight/knotty...I think I need to learn how to massage my muscles. Or get a membership to Massage Envy...
Friday night is my final run day before the race and is also the night before the early morning race. I am debating whether to opt out or to do an easy jog. I would prefer to at least jog, but I want to be as strong and rested as possible. *debating*
I've been eating a lot of fruits lately, which has probably increased my sugar intake, but oh well.
I have tweaked our menu to replace turkey for beef. I still will work in maybe 1 meal a week to have ground sirloin or grass-fed 98% or a super lean steak. Our meats have been mostly chicken and turkey - ground, sliced, whole, baked, sauteed, grilled, broiled, stir-fried...you name it! Going on 3 weeks of the meat transformation and haven't had a boring meal yet!
I'm still secretly waiting for some *physical* signs of fitness improvement. ^_^ Would be nice, but interestingly, I'm staying motivated by the seeming lack of progress.
Tuesday, November 3, 2009
Last night (Monday) was my first day back on the treadmill and I pushed through 4 miles with ease.
The weather is gorgeous...if I can get off RIGHT at 5, maybe I will have time to run OUTDOORS before it gets dark!! FUN!!!
Weight Report: 119
I think I might have hit a plateau at 119, which would be awesome. I'll give it till next week to see. If it is a plateau that would be awesome, that means just a little tweak here and a little tweak there and progress will be in sight!!
Friday, October 30, 2009
Unfortunately I got a little sick on Tuesday night, so I was only able to complete 3 miles on Wednesday. Today I am feeling much better but I can tell I am at the fork - I could either get sick, or I could get well. I will be sitting tonight's run out and hope for a Saturday run.
Leaving Sunday, Monday, Wednesday, and Friday to get those last miles in.
Saturday: Race day
Ps...pizza is very bad.
Tuesday, October 27, 2009
60 minutes on the mill. Boom baby!
I took my speed down quite a bit to ensure I could complete the hour without injuring myself. It felt great and I could have definitely kept going, but I need to stay within the boundaries.
I'll do this for the whole week, so I will be trying to pick up the pace. Then next week bump up the time!!
Goal: to run 1.5 hours for 2 weeks prior to race. (that way the last half hour wont seem like too much more)
Thursday, October 22, 2009
Turkey Trot 2009, baby! Its an Thanksgiving morning annual "fun run" so you can race it or you can run it. You can even jog or walk! Participants register for whatever suits them best. The 5k fun run is for families and runners.
2007 I had a blast running this with my girlfriend. I was still recovering from knee injuries, but we still made pretty good time. She was kind enough to walk a few breaks in between.
I just registered for this year's run...8 miler, here I come.
5 weeks to train.
Monday, October 19, 2009
2% cottage cheese
O-organics Plain yogurt (only 6g of sugar! but im still in search for a lower sug count or ZERO)
broccoli (flash frozen is sometimes more packed with nutrients than "fresh" because it is frozen immediately after harvest)
Carrots, peas, and green beans combo (frozen)
Ground Top Sirloin
Scallops (frozen at sea)
Shaved deli turkey (not packaged...that has too much sodium)
double fiber bread
whole wheat hogie bread
Yogi Tea - Defense sampler
Organic dehydrated apple rings
Organic dehydrated non-sulphered mango pieces
Jello Sugar free Pudding - Boston Cream pie (*New flavor)
Tuesday, October 6, 2009
Weight report: 119.6
2% cottage cheese
broccoli (flash frozen is sometimes more packed with nutrients than "fresh" because it is frozen immediately after harvest)
Shaved deli turkey (not packaged...that has too much sodium)
Sliced deli black forest ham (for omelets)
Jalepeno tortillas (for wraps)
whole wheat berry bread
Emerald Green (order through rep)
Happy healthy eating~
½ c Quaker oats
½ c organic flaxseed
½ c Organic no-stir peanut butter (they recommend crunchy, but I only had smooth)
1 tbsp organic honey
1 cup chocolate chips XXX(Instead of choc chips: 2 tbsp nutella OR 1 more tbsp honey + 1 tbsp nutella )
Mix all ingredients by hand or wooden spoon. Roll into balls.
Roll balls in wheat germ to coat.
Store in fridge. (They will harden like a chocolate truffle consistency. Chewy but not tacky)
Comment from FK: The first batch I did it with 2 tbsp nutella and it was amazing. The second time I did more honey, less nutella, for a more organic batter. Awesome batch as well. So, obviously this recipe is incredibly flexible to your taste buds…
Next combo I would like to try: sunflower seeds/almonds coarsely chopped with raisins/cranberries and yogurt chips.
This recipe is actually a fantastic set of elements for your man's health. Share the treats to boost his health!
Friday, October 2, 2009
BREAKFAST: 1/2 c Fiber One Honey Clusters with reduced fat milk
Lipton Cinnamon Apple tea - not sweetened
Peanut butter crackers (pkg of 6) OOPS!
Natural green tea - not sweetened
LUNCH: Pei Wei Vietnamese Salad Rolls (2 of 3) and a hot 8 oz Dragon Oolong tea
Natural green tea - not sweetened
Caramel flavored tea - not sweetened
SNACK: 1/2 zucchini raw and 1 serving Mott's No Sugar Added pomegranate Applesauce
They key to a healthy lifestyle is making your diet and fitness plans an actual lifestyle.
I know this, but I still continually put myself on stringent diets and strict schedules for spurts at a time because I love punishing myself. My revamp is "as close to the ground as possible" (as mentioned in previous post). I decided I will have a clean focus --key word: focus--instead of a mental list of a thousand no-no foods. The idea is that you stay clear of what you know you shouldn't have, find healthy alternative foods for things you want, and eat with a purpose. I eat foods that give me energy in the morning and pack my diet full of nutrient rich foods. I have been enjoying not NEEDING caffeine! I still consume coffee when I want or green and black teas, but I don't NEED the caffeine. I feel so strong.
How to implement. I went through my entire pantry, refrigerator and freezer and threw away all the crap. I went to the grocery store and restocked with organic cereals, wide variety of fruits, great selection of various veggies -including peppers and roots!--, cottage cheese, lean meats poultry seafood, green tea, flax seed (for making PB snack balls), milk, tofu, toasted nori (seaweed) and zip loc baggies (to make ready to eat baggies of fresh cut veggies or fruit).
I call this the rope method. Keep yourself in tight reign so you won't stray, but don't have it so tight that you snap! The key is a lifestyle that you can maintain.
Wednesday, September 30, 2009
Milestone: arrived home from airport. unpacked running shoes. went running.
Milestone: ran 3.3 miles and finished 4 miles with a brisk walk at a 7% grade incline.
Diet The husband and I made a pact to stop eating out for the purpose of convenience. I have been making or preparing breakfast every morning, packing lunches and cooking well balanced meals every day since we got back. our new motto: "as close to the ground as possible" We have decided to revamp our diet to be clean. Example: we made homemade applesauce instead of mott's all natural. We include the skin in our processing so we get ALL the nutrients from the apple. We add a little cinnamon but no sugar (it doesn't need any). Blended with a small portion of water during processing.
My current cheat food: small portion of super low sugar vanilla yogurt (O-organics) with 2 med strawberries and pinch of fresh coconut.
My I-can't-take-it-anymore food: a tsp of Nutella on a half slice of dark rye toast.
Current personal goal: Weaning myself away from energy drinks and coffee. switching to tea. (no special reason, just a personal decision...I do this sometimes.) I love green tea and various black tea grades.
Tuesday, September 1, 2009
I missed last night's workout because I was carless. My husband took my car to work (to work again after dinner) and he took both cars' keys with him! haha! I couldn't even run outside because you need a key fob to get back in the building! I tried to do the house work with lots of squatting, deadlift style bending to pick things up, oblique rotations to reach things and all with quick movements to make an almost-cardio out of it. Gotta get it in SOMEhow!!!
I was up till midnight doing laundry and trying to get the place ready for us to leave. I don't want anything growing in my sink or fridge while I'm gone.
My diet will change while I'm in the Philippines just because of what is available (and NOT available). So, starting today, I am going to start prepping my body for the diet change. I am drinking tons of water and eating mostly fruits and fiber with protein here and there. Why prep? My body will be doing a lot of adjusting when we get there - time zone, bad water, weather, dust, humidity... Even though I know the body can handle it, I want to give my body an easy transition, so that I can stay strong and avoid getting sick!
With one day left before we leave I am FINALLY getting excited.
Weight Report: 122.2
Monday, August 31, 2009
Feeling a little overwhelmed trying to wrap my mind around all that needs to be done before I leave the country (at work and home) *sigh*, but God is in control, I just need to trust that. [prov 3:5-6]
Tuesday, August 25, 2009
Phase 2: Slippery Slope
Phase 3: Making up for lost time
Phase 4: Lost sight of goals
Phase 5: Back to Square 1
I think I am in Phase 3, but I FEEL like I am in phase 5. I need to revamp my goals. I have been really bad about reassessing my goals every few weeks. I let life get in the way. There is always something that will fill your schedule unexpectedly, so you have to learn to work with what you've got and make it work WELL.
I have been keeping a log of my diet, workouts, days I miss, etc. and I have discovered this: On average I workout out 4 days a week, I eat well for about 5 of 7 days. Every week something comes up - birthday, family get together, wedding out of town, paintball rally....SOMETHING.
Long term goal: [December 2009]
Reach goal weight of 115lbs
Sleep a consistent number of hours every night
Run in the morning 4 times a week
Learn to eat cottage cheese
Short term goal: [10 days - today through 9/5]
Lose 2 lbs before Philippine trip
Cut major starches and obvious carbs (Bagels, bread, pretzels)
Run 3 miles daily
Lessen emphasis on weight training
I Don't Condone Alien Lifeforms in My Fridge
Tonight I plan on taking everything out of my fridge that I know will not be eaten or that is on the verge of death. Lately I have focusing on maintaining a well-kept refrigerator and pantry. We have been busy entertaining and going out of town lately so I feel the need to take a deeper peek just to make sure I am still on track. I anticipate being pleased.
I love keeping my house clean. I was not always life this. When we were moving out of our old place we spent MONTHS throwing things away, taking things to good-will, handing items down to family, giving stuff away, or selling on craig's list. Now we are in our new place and only have what we want and need. No excess! It feels great!! It is SOOO much easier to get organized!
I am so frugal, I love living out of plastic drawer bins that I got from Walmart, but my husband shakes his head and says we need a dresser. *sigh* I'll have to take a picture of my closets and fridge to post here ^_^.
Cheers and happy weigh-in day!
Weight report: 122.4
Monday, August 24, 2009
My snack foods:
Sugar free wafers: Vanilla, Chocolate, Mocha
Quaker Rice Cakes
Smart Foods White Popcorn
Sugar free gum
Sugar free Red Bull
Their snack foods:
Traditional Chex Mix
Bold Chex Mix
Diet Dr Pepper
I did pretty good on my eating!! Stayed pretty true to my diet with a few minor exceptions - I had a waffle for breakfast with my cereal on Saturday, a waffle for breakfast with my oatmeal on Sunday, pizza for dinner on Sunday. The last one is NOT minor, but our options were too limited on the way home.
I did not workout the entire weekend, but did dance the night away on Saturday at the wedding. When I dance, I dance straight for hours and I dance HARD. I am a dancer so I LOVE to tear it up. I am usually grossly sweaty half way through the night.
I'm not going to lie to myself. I should get a big spanking for the way I handled the weekend as compared to my goals.
I leave for Asia in 10 days, so I only have 10 days of these modern luxuries. I will be utilizing treadmills like a wild woman.
Getting back in the game,
Tuesday, August 18, 2009
Friday, July 31, 2009
I had a cup of coffee after the meal and a couple bites of my husbands cheesecake. Totally worth it.
Date Night. We bought a super awesome looking journal from Barnes & Noble and brought it with us to the restaurant. After dinner, we ordered our dessert and busted out the journal. The mission - to think of memories we have shared together and jot them down as we think of them. We thought about the first night we noticed each other and each wrote about what we remembered. We talked and laughed as we reminisced that night. We had so much fun reminiscing that one memory that we didnt have time for any others. It was getting late so we called it a night, but the journal is on our coffee table waiting for the next time one of us recalls another memory.
Yesterday was my off day and MUCH needed. my poor legs were killed last week. Today its back on. Cardio and legs. I will do sets of dips in between each leg exercise.
Monday, July 20, 2009
I had been eating very clean and working out hard and strong, but last week I ate 3 donuts over the course of the day and to my surprise, I have gained weight and my energy levels dropped [over the course of 4 days I monitored myself and realized my metabolism had slowed and so, though I ate good foods and in same quantity as usual, I gained]. I didn't want to blame the donuts because I thought that one day would be ok since I am really doing so very well and working out so hard...but wow...I proved what I always say "YES! This ONE time WILL hurt". Blueberry cake donuts and chocolate cake doughnut holes are my favorite...and they are what sent me overweight sophomore yr college. I can only blame myself for not saying no.
I will enlist my husband and give him the "ok" to correct me even in public if necessary to prevent me from eating things that are not in my diet plan.
***PLEASE READ****I am not trying to put myself on a short term diet, I am actually trying to discover what meal plan works for my lliefstyle and body type. I am VERY AGAINST short term and fad related diets. 6 weeks is long enough to give you an IDEA of how your body responds, but the best length of time is 6 months to 1 year...but life is too short to evaluate so accurately ^_^.
Saturday, July 18, 2009
I told my muscle-head Unlce Ken that I really want to pursue figure competitions after I get myself on a solid lifestyle. He said "do it" and it could not have been more motivating. I am looking forward to getting my life on track...I just need to learn my body first. This time next year, I think I'll know what needs to be done, then I can start doing some research and talking to people about how to start training for competitions. Gosh...and don't forget kids...I'll be wanting a few at some point, so thats another factor, though NOT a deterrant. One of my idols in that arena is Samantha Harris (DWTS hostess), who after only about 8 months after baby was right back on her original weight. She has been active her whole life, but she works smart and thats the key.
My workout partners are things and people that motivate me. Not all of them are aware that they are my workout partners and I do not actually workout with any of them. In pecking order:
1. Luke (husband)
2. Muscle & Fitness Hers Magazine
3. Jessica Biel (celeb)
4. That woman on Bodybuilding.com that didn't start working out till she was 38 and now she is a godess of fitness only 8 years later
5. Uncle Ken
6. Samantha Harris (celeb)
Tuesday, July 14, 2009
all natural chicken breast
top sirloin, sliced (fajita style)
green bell peppers
vanilla soy milk
raisin nut bran
Kashi honey O's
Kashi summer berry blend granola
all natural smooth no-stir peanut butter
tuna in water
This Week's Menu:
Monday - Angus spaghetti with broccoli florets
Tuesday - Chicken breast stuffed with a bit of cheddar, asparagus, and garlic-lemon-pepper rub served with wild long-grain rice
Wednesday - Date night (swapped with the usual Thurs. to see Harry Potter on opening night! ^_^) We will be eating out, so I will post more on "Eating Right When Eating Out".
Thursday - fajita steak with peppers over mexican rice
Friday - Angus burgers
Saturday - grocery shopping day, so who knows! (partly depends on what is on sale ^_^)
Monday, July 13, 2009
It didn't seem to make sense to waste the time. But I went anyway. I actually managed to get there, spend about 7 minutes lifting doing biceps only, then a quick hop on the bike for 20 minutes. That took 7 minutes of get-ready time, but I managed to shave off a few minutes and was looking spiffy in no time. We were only 5 minutes late and-- HA! --not because of me! ^_^ the husband couldn't find his shoes. cute.
I am SO glad I hit the gym. I was so proud of myself that I didn't let time get in the way of my goals. I will get there. I will be strong. I will reach my goals.
Friday, July 10, 2009
But alas...I MUST GO!! I MUST! I WILL!
Breakfast: Raisin Bran with non-fat milk
Snack: Raisin Bran
Meal Plan for afternoon
Snack: maybe 2 cups of homestyle popcorn
Snack: maybe sf pudding and small bowl of cereal
Dinner: turkey sandwich with avocado
run 30 minutes
hanging leg raises
Tuesday, July 7, 2009
Comment: I looove hanging leg raises!
Yesterday I did my weight training first. Which is different from my usual format of Cardio, weight, cardio, stretch. I was stronger on my lifting. My cardio was only 25 minutes because I was short on time *ergh* . I ended with 4 sets of hanging leg raises*.
Today I will hit the biceps and shoulder/back pretty hard, then abs, then get on the treadmill for half an hour. If I have time I will do the bike for another 10 before I stretch.
I am doing great on my diet, but I did have pocky yesterday morning ^_^. Other than, I have been pretty impeccable with the clean foods. Hence the drop in weight.
Hanging Leg Exercise
set 1: 8 alternations of leg raise, knee raise - total of 16 raises
set 2: 10 alternations of leg raise, knee raise - total of 20 raises
set 3: 8 alternations of leg raise, knee raise - total of 16 raises
set 4: 6 alternations of leg raise, knee raise - total of 12 raises
I heart hanging leg raises
Thursday, July 2, 2009
I downed my pre-workout drink and headed straight to the gym. The beast ws unleashed! I had the best workout!! My 6mph run felt like a JOG!! my hammers, curls, and shoulder pressess were all completed successfully and with increased weight. I finished off with a nice 15 min cardio and 15 min abs. It was glorious. I wanted to do more, but all that energy masked my true ability...I didnt want to hurt myself so I cut it off where I knew a good limit was.
The bummer part of yesterday...after I got home the husband made me a lean protein shake and scolded me that I wasn't eating enough for dinner. I ignored his advice but appreciated his concern. After finishing the shake, I took a shower, cooked him dinner, and thought SURELY I will fall RIGHT TO SLEEP because I am so exhausted. Nope. it was way past midnight and I was still wide awake. Darn you energy drink.
BUT I woke up today a little groggy so grabbed a bold brew at starbucks and I have been good to go ever since! My hearty breakfast and snacks helped too. Still waiting to be picked up for lunch with the husband...HURRY UP HUSBAND, I'M STARVING!!! ^_^
Tuesday, June 30, 2009
Calorie counting is bad news bears. Calorie awareness is a different story.
Counting all those calories and determining to cut calories to help facilitate weight loss is not a good option. It's okay to do it for a short time, but let me tell you why it will hurt you if you stay living on a low calorie diet. Your body instinctively will do whatever it takes to survive and so will adjust its metabolism to survive on the low calorie intake. Fat is your body's way of storing energy. Slow metabolism = more storage = fat gain.
Calorie awareness is a fantastic way of helping you be cognizant of what you eat. It is important to eat purposefully. Calorie awareness helps remind you of foods to avoid, but does not cause you to reduce calories or allow you to increase. It simply is awareness. Like weighing yourself once a week, measuring yourself once a month, pinching your love handles, checking out your thighs...it all is JUST a method of evaluation to encourage you to do what is right for your body (and slap yourself when you do bad). =]
Monday, June 29, 2009
We both knew that eating thai food would not be great but for the sake of the fellowship we were going to make an exception. Neither one of us really wanted to make that exception. Sometimes it takes one person to keep two on track.
Thanks Nicole for the awesome conversations over sugar-free, non-fat, vanilla lattes. I loved talking about each others lives, struggles, fitness goals, successes and future travel plans. Thanks for letting me stick to my diet, not judging it as an "obsession" and coming along side me by sharing your fitness endeavors. Good luck with your goals!
Upcoming Entry: "Calorie Counting Will Cause Fat Gain"
I am leaning out my diet. Pizza will have to be a no-no and so will brownies. *sigh* It will be hard but I know it will be so worth it. I do not recommend this lifestyle of "cutting" for everyone. I think it is important to enjoy life. Being miserable about avoiding indulgences is not the lot I would expect everyone to cast.
My light yogurt has sugar in it, which makes it NOT clean food, but I don't want to waste it, I will polish off the last 5 this week with my early breakfast to get the sugar out of the way.
Organic oatmeal with almonds and a few cranberries is something I am looking forward to adding to my food plan this week.
List of "bad"good-foods I currently have in my diet:
I will be either cutting or consuming in extreme moderation
- Yoplait Light Yogurt -fat free (sugar)
- Cranberry juice (sugar, carbs)
- Orange juice (sugar, carbs)
- Whole wheat tortillas (sodium, carbs, sugar, fat)
- Whole wheat pasta (sodium, carbs, sugar, fat)
- Ramen (sodium)
- Lattes (fat, carbs, sugar)
- Guacamole (fat)
- Skim cheese (carbs)
- Pretzels (empty carbs)
- Popcorn (empty carbs)
- Low Carb Monster (sugar, carbs)
- Fruit leathers (sugar, carbs)
- 2% milk (fats, sugar--skim is better)
- Organic Honey Toasted O's (sugar)
Friday, June 19, 2009
Everyone has abs, but what everyone wants is not abs...what we want, is for them to show. Am I right?
When you workout your abs, be sure to train your CORE. You do not want to cause irregular tension when you move which could cause injury. This happens when your training is imbalanced on your muscles. you have to train front abs and train your lower back.
"I have abs, but you can't see them under this layer of fat"
Answer part one: cardio
The only way to rid yourself of fat is to burn it. Muscle burns fat, so keep building it, but cardio melts fat like you wouldn't believe. Try sets of sprints instead of distance running to go deep into your fat stores.
I train with both. Some days I will even do both on the same day. Heavy jogging then add 4-5 sprint sets, then heavy jogging to finish up. Heavy jogging for me is 5.4-5.6 mph.
"I have abs, but you can't see them under this layer of fat"
Answer part two: diet
You MUST eat right if you want great abs. You are NOT eating right when you "cheat". Either you want abs, or your want starbucks breakfast pastries. You can't have both. And yes, "just this one time" WILL hurt your goal. Make your choice. Red Pill or the Blue Pill.
Thursday, June 18, 2009
I have 2 rest days. One of the rests is a total rest day, the other I will do something fun like kayak, or take a walk with my mom, or wrestle with my husband.
Off days I like to cut my protein and carb cals back a bit. Usually I load up based on my workouts, so since I am not working out, it makes sense to cut back the load.
Example: if my usual is a tuna sandwhich on whole grain, I'll eat tuna with 4-5 saltines instead of bread.
Tuna Salad Recipes:
1 can of tuna
1 t jalepeno juice
1 T fat free mayo
1 can of tuna
1 T fat free mayo
1 can of tuna
sliced olives (black, green with pimento, or both)
crushed black pepper
Bow-tie Pasta (optional)
Run 20 minutes+ 2 AI
biceps - hammer curls
biceps - free-weight
biceps - concentration (AKA scott curls)
trcieps - kickbacks
Elipticle to finish off
Bike 6 minutes on level 11
biceps - hammer curls
biceps - free-weight
biceps - seated concentration
trcieps - cable superset with:
triceps - dips
Elipticle 10 minutes
--got a sip of water...then the "oh...come on, 5 more..." began...
Elipticle 5 minutes
Bike 5 minutes
Treadmill on 10% grade incline 5 minutes
YOW! my calves and hammys were crying!
I heart fitness.
Wednesday, June 17, 2009
I weighed in yesterday at 118.4
Grant it, part of the reason I was on a plateau was my body taking its time adjusting my new metabolism after so much weight loss.
Yippee!! Now if I can just keep this up for 4-7 more lbs I will be a happy camper!
Stubborn Pound Tips:
1. Cut sodium by 1000 mg
2. Drink 80 oz water
3. Cut processed foods
4. Cut alcohol (I don't drink anymore)
I am anxious to get built, but I need to remember that fitness is a lifestyle and that "steady" is the best method.
So for now...I will truck along in my endeavors. I think I will increase the weight and lower my reps. 20-30 min prior to each workout I will drink a LC Monster (or a protein shake which is what I have been doing). That should give me an extra burst of energy that I need to have a strong workout.
Yesterday, I was trying to rush to the gym so I could join the husband, so I was unable to have my usual pre-workout protein shake. As a result, I was only able to complete 3 safe sprints...grrr...I did push through 4 full shoulder sets, 4 squat sets with increased lbs from last, 4 full dead sets, abs, 3 back sets - 1 exercise and a 7 min stint on the bike. BUT I WAS FORCING MYSELF THE WHOLE TIME. Oh man, it was ROUGH! I felt sooo weak. ergh. Today will be better. Protein at 4.30 and possibly a Monster to help make up some energy-lack from yesterday.
Rock that gym and rock that diet. Press on peeps,
Tuesday, June 16, 2009
red, yellow and green bell peppers
yukon potatoes (husband's BB workout requires heavy starch in carbs)
cayenne pepper (I am almost out!! I love cayenne!)
garlic chili paste (another fav that I am uber low on!)
tuna in water
all natural chicken breast
wild alaskan salmon
2% milk (the husband does NOT like skim for his protein shakes)
all natural no-stir peanut butter (for the husband's protein shakes. I get my fats from nuts and avocados)
sugar free pudding
Monday, June 15, 2009
Meal 1: Omelette - mushrooms, bell peppers, onions, salsa, jalepenos
Snack: vanilla protein shake plain
Meal 2: Tuna salad with walnuts, jalepenos, a little jalepeno juice and apples
Snack: SF ActiveLifestyle jello - cranberry green tea
Meal 3 Chicken salad with jalepenos, raisins, romaine lettuce
T: one arm cable pull down
B: hammer rope cable pull
T: kick backs
T: skull crusher
B: one arm cable pull
1 mi jog at 5.4
Happy Monday!! I am SO EXCITED about today's meal plan and workout routine! This past weekend was rough and stressful...I had a lot on my plate making it tough to stick to the plan, but I'm plowing through! Keep up your motivation! Today will be your healthiest day yet - I will be fit TODAY! ^_^
Sunday, June 14, 2009
Breakfast: Honey Toasted O's
Snack: organic granola bar (skant because I'll be in church)
Lunch: baked fish and veggies
Dinner: protein meal replacement
Happy Sunday everyone!
Saturday, June 13, 2009
Snack: apple + nuts
Snack: 2 bite-size rice cakes + coffee
Dinner: crab and shrimp with lemon and tomatoes
workout skipped...Packing up the house - we move in 2 weeks!
Friday, June 12, 2009
Meal 1: Oatmeal with cinnamon & Coffee with cinnamon
Snack: 1/4 cup purely O's (Cascadian Farm)
Meal 2: 1 scoop Optima slimfast powder in 80z skim milk
Snack: Coffee and almonds (small handful)
Meal 3: can of tuna (tuna in water) with diced jalepenos
Meal 4: TBA birthday party tonight
Abs - 4s hanging leg raises; 4s planks; 2s swiss; 2s reverse swiss
Bike 6 minutes on level 10; 2 minutes on level 6; 2 minutes on level 10
Elliptical 40 minutes
I've noticed I was consistently losing weight at the beginning and have been holding at 120.8 for several weeks now. FYI This is normal - when you have a few stubborn pounds that are remaining that you cant seem to shake after a good lifestyle pattern, your body is just taking its time to adjust your new metabolism. No worries. Meanwhile, I am going to start downing H20 like there is no tomorrow. A minimum of 80 0z, reduce processed food intake (I already don't eat much processed foods) and watching my sodium should do the trick.
Thursday, June 11, 2009
First of all, there is no such thing as will power. You can't bank on your ability to say no. Reprogram yourself to avoid SITUATIONS. Example - If you are out to eat, ask for a to-go box to be brought out with your food, put half of it in the box to eat later. Then you won't have to muster will-power to stop eating.
Secondly, remind yourself multiple times before you go of what your goal is and what you REALLY want. I like eggrolls, but I like lean arms and a flat tummy way more. You only have 2 choices: 1) eat foods to reach the goal of being flabby or 2) eat foods that make you look good in your clothes.
Don't let social life sabotage your goals - STICK WITH IT! Yes, "just this one time" WILL hurt.
It's not depriving yourself when you avoid delicious foods...when you eat those foods you are depriving yourself of a strong body and the happiness you will feel when you are lean and look fabulous.
TODAY I have family in town that have been staying with my parents. They call me because everyone is going to lunch as a goodbye lunch...at the chinese buffet...I mustered the power to head straight for the steamed veggies, moogoo gai pan chicken, and a couple pieces of sushi. I was surprised at how full I was. I still wanted the egg roll, but a girl told me "eating good is really hard, but it must be done" and that motivated me to say no to the eggroll. I feel so proud of myself and so happy because tonight at the gym I wont be kicking myself.
Meal 1: 1C Cascadian Farm Honey Toasted O's in 2% milk
Snack: less than 4 oz applesauce (mott's all natural no sugar added) and 1/4 cup purely O's (Cascadian Farm)
Meal 2: 1 scoop Optima slimfast powder in 80z skim milk
Snack: sugar free pudding (Jello banana chocolate) + almonds
Meal 3: 1 scoop vanilla protein powder in skim milk + blueberries + yogurt. Usually I add yogurt but..I NEED to switch to plain yogurt. The light yogurt has too much sugar still. I need to cut the sugars!
Snack: sugar free pudding (Jello Banana chocolate) + almonds
Meal 4: TBA date night with the husband, I will be looking for perfect options and will post here tomorrow.
1 mile at 5.4
.5 mile at 5.2
3 sets Tricep - cable
2 sets kick backs
4 superset Skull crushers + dips
AFTER-COMMENTS: Meal 2 and Meal 4 will swap (see post entitled Sabotage under category "Eating right when eating out" AND husband has been working for 22 hours so I want to let him sleep. maybe date night will be breakfast =).
Wednesday, June 10, 2009
1C Cascadian Farm Honey Toasted O's in 2% milk
Snack: 1 scoop Optima SlimFast powder in skim milk
Lunch: turkey on 15-grain bread (mustard, lettuce, tomato, provolone, jalepenos, pepper) probably should have done without the provolone, but eh...still a pretty clean meal
Snack: yogurt with 1/2 scoop vanilla protein
Dinner: Shrimp Po' Boy (See Recipe posting dated 06/06)
Deadlifts and bike today plus some bicep action ;) pretty stoked. I am looking forward to those deads.
Happy workout everyone!
Yoplait light yogurt (blueberry and new pomegranate flavor!)
Skim milk (for protein shakes and cereal)
Cascadian Farm Organic cereal - Honey Toasted O's
All Natural Chicken Breast
Tuna in water
Ground Sirloin 98% fat free
Jello Sugar Free pudding - Banana-Chocolate
Smoked Turkey (from the deli...less sodium)
Bean Sprouts (deli style)
Carb-light tortillas (small)
Green tea bags (I heart green tea)
Skim cheese sticks (Cow Pals)
Vanilla Protein (<1g sugar per scoop)
Peppridge Farm Bread - Whole grain: 15 Grain
Raw Almonds unsalted
Tuesday, June 9, 2009
Breakfast of Champs
7 Jelly beans (11 cals) they were on the receptionist desk and I just did not resist...
1/4C Purely-O's - Cascadian Farm organic cereal DRY
8 oz water
Snack - 1/4C purely-O's
8 oz water
Lunch - turkey breast wrap, small tortilla, lettuce, mustard and avocado
Snack - 8 oz whole milk + 1 scoop optima protein (250 cals)
8 oz water
384 total calories before dinner...wow...and surprisingly not starving...work is busy...that helps.
Dinner - garlic wine chicken breast with squash and zucchini
SUPER MOTIVATED ABOUT TONIGHTS WORKOUT:
CARDIO - 2 miles
4 sets hanging leg raises
2 sets hanging side raises
3 sets flat bench leg raises
3 sets Broom
2 sets Planks (30 sec each)
2 sets side planks
3 sets on swiss ball
For this week, I will not eat sugar. A little bit of sugar in dark chocolate is ok, a little bit of sugar in my cereal, ok. But no intentional sugar like the 5 jelly beans I ate this morning. ^_^
By the way...caloriecount.about.com, cool website if you want to log your food. It will even keep track of the calories you BURN while you're sitting at your desk. My handle is RockBunny.
My motivation level is high. I am pumped about the no-sugar for 1 week only. I can DEF do that. I am also going to take this week to read up on women lifting rules and diets. Rock hard body is within my reach!
I will be picking up a book entitled "New Rules of Lifting for Women" by Lou Schuler. I will let you know if the book is a worthy read.
Saturday, June 6, 2009
This twist on the Louisiana favorite piles grilled shrimp and creamy-dressed cabbage onto a crusty bun. Bread that’s soft on the inside and crusty on the outside is perfect for a Po’ Boy sandwich. We grill both sides of a whole-wheat bun for that added crunch. You may need a few extra napkins to enjoy it, but this quick and easy sandwich is well worth it. Serve with: Sautéed corn and bell peppers.
Makes 4 servings
2 cups finely shredded red cabbage2 tablespoons dill pickle relish2 tablespoons reduced-fat mayonnaise2 tablespoons nonfat plain yogurt1 pound peeled and deveined raw shrimp, (51-60 per pound; see Shopping Tip)4 teaspoons canola oil, divided1 teaspoon chili powder1/2 teaspoon paprika1/4 teaspoon freshly ground pepper4 whole-wheat hot dog buns, or small sub rolls, split4 tomato slices, halved1/4 cup thinly sliced red onion
1. Preheat grill to medium-high.
2. Combine cabbage, relish, mayonnaise and yogurt in a medium bowl.
3. Toss shrimp with 2 teaspoons oil, chili powder, paprika and pepper in a medium bowl. Place the remaining 2 teaspoons oil in a small bowl. Dip a pastry brush in water, then in the oil and lightly brush the inside of each bun (or roll).
4. Place a grill basket (see Kitchen Tip) on the grill. Add the shrimp and spread in a single layer. Grill, stirring occasionally, until the shrimp are pink and just cooked through, about 3 minutes. Open the buns and grill, turning once, until toasted on both sides, about 1 minute total.
5. To assemble the sandwiches, divide tomato and onion among the buns. Spread about 1/3 cup cabbage mixture down the middle of each and top with about 1/2 cup grilled shrimp.
Nutrition InformationPer serving: 322 calories, 10g fat, 28g protein, 5g fiber, 522mg sodium
Wednesday, June 3, 2009
470 calories with each machine set for 121 lbs and age 25. I miss being 124...it displayed a lot more calories for my energy :(...aww I'm losing weight, isn't life rough?... ^_^
Tuesday, June 2, 2009
That means I successfully maintained my weight, but it does mean I also did not meet my goal of losing 1 lb this week. Let's give it another shot. Lookout 6/9, the scale is going to show one pound less!!
Sunday's long run burned 360 cals over 60 minutes on the treadmill. Whew. That was a long trek. I had set out to burn 400+ cals, but the treadmill cuts you off, so I hopped on the elipticle and revved the intensity so I could burn 100 more cals in 7 minutes (before Luke finished his workout). I made it just in time!
All my other workouts this past week have been phenomenal. My diet however...has been GREAT with the exception of Thursday when I ate 3 donuts over the course of the day (its just SO good with coffee) and dried mangos for breakfast on Monday. Obviously I did really well on all other accounts, because I kept my weight! Rock on.
PS...Pumpkin protein recipe is forthcoming!
Friday, May 29, 2009
2 of these babies is about the equivalent to a protein bar. I ate 2 about 30 minutes before a long run and it was awesome.
1/2C vanilla protein powder
2t baking powder
15 oz can of pumkin
1/2C veg. oil
nonstick cooking spray
1/2C powdered sugar
1/2t vanilla extract
3-4T fat-free milk
1. Preheat oven to 350 degrees F. LIghtly coat a 12-cup muffin tin with nonstick cooking spray.
2. Combine flour, protein powder, sugar, baking powder, salt, and spices in a medium bowl. In a separate large bowl, whisk together pumpkin, eggs and oil.
3. Add dry ingredients to pumpkin mixture and stir until thoroughly combined.
4. Divide batter into muffin cups and bake 15-20 minutes, then remove muffins and arrange on a wire rack to cool. Serve with protein frosting or fat-free cream cheese.
5. For frosting, mix protein powder and powdered sugar. Add vanilla and 3 tablespoons of milk; beat until smooth. Add milk until smooth. Spread evenly on muffins.
(one muffin with frosting)
223 calories, 12g protein, 19g carbs, 11g fat, 1g fiber, 18g sugar, 125mg sodium
These are obviously high fat and sugar with this original receipe, so not a good idea to make this a regular item in your diet, but its a nice change of pace and 2 will keep me full for 2-3 hours.
Tuesday, May 26, 2009
2. I almost missed a workout
This morning I weighed in at 120.8. so I lost those 2lbs I gained and I'm ready to keep trucking.
I have been trying so pretty awesome proteing recipes...Pumpkin Muffin with protein and protein icing. Super delicious and PACKED with protein. Barely any fat and sugar (if using non fat milk and splenda). Chicken Wild Rice Casserole with protein. Yukon Gratin Potatoes. Low Fat Beef Stroganoff with extra protein. I have been adding protein in a lot of my other recipes now that I have the hang of it.
Saturday I put in a good solid 3+ mile with incredible ease
Sunday I fell asleep after a long day (but it was only 5pm) and I was so sleep deprived (because of my life style of not sleeping) that I slept till Monday morning at 6! So I missed my Sunday workout, but made up for it on Monday.
Monday I ran 4 miles (1-2 miles short of my goal because I wanted to make it in time to take yoga) . Immediately after, I stretched for 10 minutes then ran to the groupx room for some hot yoga. Not a good idea after losing water in a run. I was so dehydrated and fast getting overheated because of it. I quit the class half way through for the sake of my health. This wa smy first taste of true yoga. I have done bits and pieces of yoga movements that were interwoven to other core classes. It certainly forces you to stabalize and really opens up your chest and sholders to have fabulous posture. I had a great back and upper body workout that i was expecting, but to my surprise we had a great lower body workout as well! It was like dance without the cardio. The movements were controlled so you're thinking "easy...no sweat" but the room was so warm and you feel everything!!! So you really burn those calories with a capital "C". I do NOT like the spirtual aspects of Yoga...praying to the gods, etc...but most yoga classes I have heard of have been exercise oriented only, no meditation or praying elements. and THAT I can live with ^_^
Today (tuesday) is my off day since I made yesterday my Sunday O_0.
Thursday, May 21, 2009
Lemonade out of lemons...I did a fat burning session on the bike in the cardio area. fat burning session is where you push your body in intervals of intense speed or resistance to burn past the ready energy and into the stored fat.
I had a great ab session!! Even with my sore back...dont know why it is sore, but I may have to skip my run today because of it. my body has been achy and i think it might be the bad kind of achy.
Wednesday, May 20, 2009
I have been TRYING to cut carbs at 4:00. I have been doing pretty well, but I certainly get my fair share of carbs in before 4:00. I am going to watch the intake to be at a 20-50-30% rule applied to meals and snacks. 20% carb; 50% protein; 30% fat.
I am reinventing my 6 day cardio of running to be 4-run+2cycle/elipticle.
Along with my 6 day cardio I will now add a push-pull (simple push pull consisting of pushups and pullups only. Later I will add other push pulls).
Nearly all of the 6 workout days I incorporate abs consisting of mat with weights and pikes on the swiss ball. My routine will now be as follows:
Sunday Mat exercises 6 on 2 rotations 10+lbs
Tuesday 3 ab exercises 4 rotations
Wednesday cabel and rotating exercises 4-5 sets 45+lbs
Thursday Swiss ball
Friday Mat exercises 18 minutes
Saturday two machines 6 rotations
Tuesday, May 19, 2009
I have enlisted the partnership of my friend Mary. We are super stoked because we both have extremely similar goals. I really believe this will help us reach our goals faster.
FAILURE NOTICE: The past week or so I have struggled with some serious cravings and 80% of the time I caved. I have successfully put on weight because of my bad choices. I weigh in at 124 PM and 122 AM. That means I have about 10-12 pounds to lose by October. Approx 3-4 lbs a month.
Today I will be running this set: 1 mile + 5 1:00 min AI + 1 mile.
If I have time to do pilates this evening I will squeeze that in as well.
In 4 weeks I will be able to run 5 miles without distress and after verifying this for 1.5 weeks I will progress to the "9 weeks to a half" routine:
Monday, May 4, 2009
New: I am on week 3 of a new rule - "No carbs after 4:00". It has been good, but every now and then I have stopped carbs at 1:00 and then my workouts were not as strong...gotta be careful about cutting out too much. Its been difficult to monitor because of how busy we have been, but...no excuse, right? That's just life!
I now weigh in at 121.2 AM weight; 123 PM weight. that is about 4 lbs from my goal weight.
Wednesday, April 15, 2009
up tempo: 5.6
down tempo range: 5.1-4.8
Tuesday, March 17, 2009
Right now I am completing a measly (but solid) 1.5 with a .5m cool down for psychological endurance for a 2m. I think the 2m is just around the corner. This week I was supposed to increase by 10%, but Sunday's workout didn't happen and tonight will be stolen as well. Tomorrow and Friday I will complete the usual, but time myself, then on Saturday and Sunday I will run the time outdoors (instead of the distance). On Sunday night perhaps I will evaluate my knees to see if I can up it to 1.63.
last week was bad...pizza one night, pasta another...*sigh*
Friday, February 13, 2009
Sunday Meals: light meals. no workout (off day)
Sunday Morning Workout: 15 minutes pilates
Monday Meals: good meals except 2 kolaches and a blueberry doughnut. This was my cheat day.
Monday Morning Workout: 10 min Abs
Monday Night Workout: great warmup + stretching, 20 min bike at L6 intensity, 4 sets of 10 squats with 10lbs on the bar.
Tuesday Meals: kashi with non-fat soy milk, snack: 1/2 protein bar, lunch: protein shake (and oops...a doughnut)
Tuesday Morning Workout: 15 min abs on swiss ball
Tuesday Lunch hour: lateral walk with band, abs
Tuesday Night Workout: super awesome warm up, abs, lunges, 20min run on treadmill, superset: dips + bicep curls + tricep overhead extenstions
Wednesday Meals: kashi + non-fat soy, snack: 1/2 protein bar, lunch: small turkey wrap, green tea, dinner: chicken kabobs and grilled salmon
Wednesday Night Workout: 20 min abs, outter thigh (machine) 50, 60lbs 4 sets, inner thigh (machine) 50, 60, 70lbs (5 sets), stretching. 2 measly sets of 8 chest press (free weights/dumbells)
Thursday Meals: kashi + 1% milk, snack: 1/2 protein bar, lunch: small turkey wrap, green tea latte, dinner: Asian-style crusted salmon + 1/2 small pepin-style potato
Friday Meals: kashi +1%, snack: small protein shake, lunch: small turkey wrap , dinner: red snapper and steamed veggies....and a couple pieces of sushi...and 2 bites of a cheescake...IT WAS VALENTINES WEEKEND, OK?!!
How do you rate my week?
Saturday, February 7, 2009
First of all, my wife is INCREDIBLE!!! I already think she is in amazing shape!!! However, as everyone knows, it takes hard work and discipline to maintain (not that she has to try very hard) and I could not possibly have more respect for her hard work. I'm not saying she HAS to do it to impress me, but it sure does hit that "hot" button ya know?
More than anything else, men (myself included) love to know their woman want to be sexy for them and make a sincere effort to that effect. I could not possibly be more pleased with my beautiful wife and all she has done to please me. I keep telling her that she should write a book called "how to be a perfect wife" since she has such a talent for being an incredible wife.
In any case... I'm off to sleepy land... LOVE YOU FAITH!
Friday, February 6, 2009
Cardio focus today: 20 min bike with resistance at "6" (moderately intense)
4 sets of 10 jumping squats with 5lb/ea hand
awesome stretching session afterward
I think the husband would be proud
Read something I've read a thousand times. Protein types and protein synthesis. I am going to start implementing that in my meal plan. I used to be really solid with my protein diet and very intentional and that was the best I had ever felt. I am looking forward to surpassing my earlier fit days.
Soy between meals
Whey / Soy pre workout
Casein later night
Super simple expl:
Casein goes straight to the blood stream, so your body can instantly use it and direct it to your muscles. (this is the protein in cottage cheese)
Whey is great for growth (the best protein powder to get the protein to your muscles the fastest)
Soy though good for growth, more so suppresses hunger and promotes the production of estrogen
Thursday, February 5, 2009
But last night...took the cake...quite literally, because I burned a few hundreds of calories.
My husband came with me to the gym as my trainer this time. He kicked my butt in his "light" circuit. I LOVED IT! I am not gonna lie...I kicked and griped nearly the entire time.
He started me with some nice stretching for about 5 minutes and then all of a sudden my stretching turned in to his crazy warm up:
1.5 minutes at 4.5
4 30 second sprints at 8.5 with 20-30 second rests in between
HE IS CRAZY!!! AND I LOVE IT!!!!!
The rest of the curse inducing workout went as follows, with him shouting about my form the ENTIRE TIME hahaha:
Jumping squats with 5lbs each hand (20, 10, 10, 10)
Crunches on an "easy" incline (yeah right...easy my bahoondus) (25, 10, 10, 10)
Pushups (10, 12, 15, 10)
Flutters (20, 20, 20, 30)
My jello legs walked me to the water fountain as I swore to myself that I would stay better hydrated next time. Thank you husband. I so enjoy his help as I work hard to get in tip-top shape. He did "yell" at me the whole workout, but as soon as it was over, he patted me on the back and really offered great encouragement and compliments at the good workout I produced. I really gave my 150% during the workout, but felt like I was really falling short because he kept correcting me and telling me to push harder and not stop, but as soon as it was over...the truth came out...he was impressed....gosh that feels good...and it wiped away every memory of discouragement.
Wednesday, January 28, 2009
Last night I realized that life is taking its toll on me. My dad suggested I write everything down that I do and start eliminating. "Something's gotta give", is what he said. I have no idea what I will cut, but I know I need to. I feel like I am giving 150% everywhere but only producing about 60%. So this morning I allowed myself to rest in bed for an extra 45 minutes instead of working out, since I will be working out later tonight anyway.
Breakfast was fatty...peanut butter toast. but I had no choice. The icey roads put me behind schedule so I had to eat at work...and that is all I had up there.
Tonight I will make sushi...or...maybe I'll make lean firecracker burgers...hmmm...(I'll decide based on the intensity of my workout begging high protein or not)
Monday, January 26, 2009
Saturday I did a killer taebo workout for an hour and a half. It felt great to move every muscle in my body. It was a great cardio. Ate perfectly.
Sunday I did 15 minute abs just blasting out the reps. 30 second rest every 5 minutes. Ate well.
I did not take my "day off" on Thursday like a good girl, so this morning I skipped my morning workout for an extra 45 minutes in bed. I'll probably do some squats during lunch, but other than that...I am OFF today. I was in a rush so breakfast was weak...1 whole milk organic yogurt and a cheese stick. WEAK! oh well...
Friday, January 23, 2009
07:15 1 cup kashi +1% milk
skim mozarella cheese stick
10:00 cup of warm beef broth (brr...its cold outside...this is my replacement for hot cocoa)
3:00and finally feeling a little hungry again...that was the longest I've gone without being hungry...maybe I ate too much sushi! I think I'll grab some SF jello
Lunch break: 8 lateral squatting walks and 14 pushups. Today is technically my off day, but...I just couldn't resist. It was a super light sprint anyways...so shoot me.
Back in the day, when I was single, I never ate fast food, I didn't drink cokes (diet or otherwise), and I ate lean and clean - cooking for myself nearly every night. Why did that change when I got married??...I stopped waking up to go running, I stopped walking to the grocery store, I stopped doing random dips and lunges when I saw a good open area...let's get the old Faith back!
Wednesday, January 21, 2009
my goal is to do 4 sets of 15 by the next 6 week marker
Today I did 2 sets; 8 and 14. not bad.
Next I did 8 sets of the lateral squatting walk (6 steps to the right=1 set, repeat on other side). I did this 3 times (3x8 sets of 6 steps).
Lunch was a fresh roll of sushi from the deli in my building.
Monday, January 19, 2009
Saturday - hip hop
Sunday - pilates
Monday Lunch break:
The day after thanksgiving I weighed in at 130.x lbs
A couple weeks ago I checked in at a 123.6lbs
I am too young to have gained and lost 6+ pounds, but that is my fault for slacking. I sill have 6lbs to go before I am at my ideal weight.
Breakfast: 2 scrambled eggs
Snack: 1/3 cup cheerios
Lunch: protein meal replacement
TOMORROW I AM GOING TO THE GYM....lunges, warm up run, trics, run, bike
Monday, January 5, 2009
Tuesday AM Abs/Pilates/cardio
Tuesday PM 60% Cardio, 15% calis, 25% lift
Wednesay AM Abs/Pilates/cardio
Thursday OFF DAY
Friday AM Abs/Pilates/cardio
Friday PM 60% Cardio, 15% calis, 25% lift
Saturday AM Hip Hop/Off-roading/kayaking
Sunday AM Abs/Pilates/cardio
Sunday PM 60% Cardio, 15% calis, 25% lift
Saturday, January 3, 2009
Friday, January 2, 2009
Took an amazing ab class with instructor Leisa Hurt. Great Ab routines incorporating A LOT of stretching. Wow...it was good.
On top of consistent workout routines I will periodically take a random class at a local gym. I am a member of super-24 hour fitness so my membership allows me to go to any of their gyms regardless of super-sport, sport, magic, etc. Each club has their own schedule and this year I will take advantage. Tonight I will take an abs class. Woohoo!
My husband made me his delicious morning shake: banana, peanut butter, chocolate-protein. My metabolism got its jump start and boy it is revving!
For the next 30 days I am going to monitor my calorie intake. not change it. MONITOR it.
I also weighed in at 123.6*. I estimate I can lean down by 5 lbs.
*Measured over the course of 3 days at the same time each day.