Sunday, Week 8 (with Progress Update)

Overall I'm pleased with the progress of the week. I wasn't feeling very good yesterday, and I'm still not today - perhaps a bit worse. I might have some kind of a bug coming on, or it could just be female issues.

Regardless, there are several different things about the upcoming week. 1st, my ice skating classes are starting this Tuesday! Hooray! That should be awesome. Also, we're having a lot of people over at our house, evacuating from Hurricane Gustav. They could be here for a couple of weeks. So, it will be interesting how I keep up with my diet (or how I break it) while they're here. I'm going to the grocery store today, so hopefully I can stick with my normal eating patterns.

Progress:
Weight: 130lbs (137.8 baseline, 130.8 last week, down .8 from last week!)
Waist: 29.75 inches (31.5 baseline, 29.75 last week, same as last week)
Below Waist: 32.75 inches (33.25 baseline, 32.75 last week, same as last week)
Body Fat: 30% (34% week 5 baseline, 32% last week, 2 down from last week)

Food:
Breakfast: Healthy Choice Chicken Noodle Soup (200)
Post-Workout: IsoPure (100)
Snack: Apples (100)
Snack: Leek Soup (150)
Dinner: Leek Soup (100), Lasagna (250)
Snack: Fudge Bar (60)
Total: 960

Exercise:
Stretching: Throughout day
Weights: Chest/Tricep
Push Up 10, 8, 6, 6, 8/knees
Chest Press 10/35, 8/45, 6/45, 4/55, 8/45
Assisted Dip 10/75, 8/70, 6/60, 4/55, 7/65
Shoulder Press 10/15, 8/20, 6/25, 5/30, 6/25
Butterfly 10/10, 8/15, 6/20, 3/20, 7/15
Tricep Press 10/15, 8/20, 5/25, 4/25, 7/20
Good workout overall.

Saturday, Week 7

Today could go a couple of different ways. I could overall just be active today (cleaning the house, going to botanical gardens, dog walk, etc). Or, I could do my chest/tricep weight training. I'm hoping to go to LongHorn Steakhouse tonight for a steak. My calories have been fairly low the past couple of days, and I could certainly enjoy a steak.

So, today was my first big splurge that I've had. I had most of a Krispy Kreme Triple Chocolate Doughnut Sundae. It was good - very rich, but very good. I suppose I need a splurge every so often.

Food:
Breakfast: Watermelon (120)
Lunch: Part of Wild West Shrimp Appetizer (400), 7 oz Sirloin (350), Broccoli (100)
Snack: 4/5 of Krispy Kreme Triple Chocolate Doughnut Sundae (600?)
Total: 1570

Exercise:
Stretching: Throughout day
Rest Day

Friday, Week 7

I got lots of sleep last night, and I got to sleep in because of no work today!

Food:
Breakfast: little over 1/2 Kashi (80), 1/2 milk (45)
Snack: Watermelon (150)
Post-Run: IsoPure (100)
Lunch: Salad (20), 2 turkey (40), Leek Soup (130)
Dinner: chicken (130), broccoli (80)
Snack: egg beater omelet (100), Apple (100)
Total: 875

Exercise:
Stretching: Throughout day
Treadmill: Run at 5.5mph - 8mph, 2.5mi in 26:30. 1 min warmup and cooldown.
Total 2.6mi 28:30 - good run
23 min dog walk

Thursday, Week 7

Last night I did not sleep well at all. I got about 5 hours total. Hopefully tonight will be better. On a positive note, though, my husband asked me to bake a batch of cookies. They were 90 calories per cookie, but the cookies were so small. I realized that if I ate 1, I would want more. So, kudos to me for resisting the cookie temptation.

Food:
Breakfast: Peach (50)
Snack: Yogurt (55)
Lunch: Salad (20), 3 turkey (60), Leek Soup (130)
Snack: Watermelon (150)
Snack: 2.25 wine (225)
Dinner: Broccoli (100)
Total: 785

Exercise:
Stretching: Throughout day
Rest day - taking Friday off from work, so will run tomorrow instead of having that be my rest day.

Wednesday, Week 7

Nothing really new to day today. Just staying the course. One thing to note, I might have been off regarding the watermelon calories. It's probably more like 150 rather than 100. I updated the numbers for this week, but I'll leave the previous entries as is.

Food:
Breakfast: 1/2 Kashi (70), 1/2 milk (45)
Snack: Yogurt (55)
Lunch: Salad (20), 3 turkey (60), Leek Soup (130)
Snack: Watermelon (150)
Post-Workout: IsoPure (100)
Dinner: 2 small new potatoes (60), chicken (130), broccoli (80), cabbage (70)
Snack: Fudge Bar (60)
Total: 1030

Exercising:
Stretching: Throughout day
Weights: Back/Bicep
Assisted Chin: 12/80, 8/70, 6/60, 4/50, 8/65
Bicep Curl: 12/15, 8/20, 6/25, 3/30, 10/20
Lat Bar Pull Down: 12/35, 8/45, 6/45, 4/55, 8/45
Seated Row: 12/45, 8/45, 6/45, 4/55, 6/55
Chin Pull Down: 12/45, 8/55, 6/55, 4/65, 7/55
Upright Row: 12/25, 8/25, 6/30, 4/35, 8/30

Good workout overall.

Tuesday, Week 7

Sleep has still been good. I've gotten to bed by 10:30pm last night and had little trouble falling asleep. We've been getting up earlier, though, to go into work earlier, so it's balancing out. Still, it's a definite improvement over last week.

Food:
Breakfast: IsoPure (50)
Snack: Yogurt (55)
Lunch: Salad (20), 3 turkey (60), Leek Soup (130)
Snack: Watermelon (150)
Pre-Run: 4oz Blue Naked Juice (85)
Post-Run: IsoPure (100)
Dinner: 1/4 Chili's Guiltless Grill Salmon (no cheese) (115), Cabbage (100)
Snack: 1/2 pear, Fudge Bar (60)
Total: 975

Exercise:
Stretching: Throughout day
10 min walk before lunch
Treadmill: ran 5.4mph for 22:15 for 2 mi, accelerated to 6mph, 7mph, total running 26 min, 2.4mi (2.5mi total w/ warm-up and cool-down)
Abdominal: 25 leg lifts, 60 other crunches

For my treadmill running, I'm going to build up and train for my 1.85mi 3K at work on Sept 18th. I'm good on distance right now. I'll work on speed as well as reducing the shock control on the treadmill and incline. Awesome run overall.

Monday, Week 7

I've been getting good sleep overnight the past several nights, which has been really good. I hope to keep that up this week. Other than that, I'm going to keep steady with everything else.

Food:
Breakfast: IsoPure (50)
Snack: Yogurt (55)
Lunch: Salad (20), 3 turkey (60), Leek Soup (130)
Snack: Watermelon (150), 6 nuts (50)
Post-Workout: IsoPure (100)
Dinner: 3/4 Chili's Guiltless Grill Salmon (no cheese) (350)
Snack: Fudge Bar (50)
Total: 1015

Exercise:
Stretching: Throughout day
20 min walk with dogs
Weights: Chest/Tricep Workout
Push Up 12/knees, 10, 8, 6, 8/knees
Chest Press 12/30, 8/35, 6/45, 4/55, 7/35
Assisted Dip 12/80, 8/75, 6/65, 4/60, 7/70
Shoulder Press 12/15, 8/20, 6/25, 3/30, 5/20
Butterfly 12/10, 8/15, 4/20, 7/15, 6/15
Tricep Press 12/15, 8/15, 6/20, 4/25, 9/15

Good workout overall.

Sunday, Week 7 (with Progress Update)

Overall, progress for the week has been awesome! I believe my fitness/nutrition strategies are working extremely well. Hopefully, next week I will be under 130lbs, which would be my first big milestone. My main goal for this week is to improve my sleep. That dramatically affects muscle recovery and growth as well as well-being for the next day.

Progress:
Weight: 130.8lbs (137.8 baseline, 132.8 post-vacation, down 2 from last week!)
Waist: 29.75 inches (31.5 baseline, 30.25 last week, down .5 from last week)
Below Waist: 32.75 inches (33.25 baseline, 32.75 last week, same as last week)
Body Fat: 32% (34% week 5 baseline, 32% last week, same as last week)

Today needs to be a mostly rest day. I'm going to be active during the day, but no high-intensity activities. The rock climbing as a total body workout, and all of my muscles need recovery. I'll do a lot of stretching and perhaps the Tai Chi Energizer workout DVD. And, I'm thinking of taking my dogs for a walk around the neighborhood. Plus, there's an International Festival today in town, so I'll get a lot of walking in with that.

Food:
Breakfast: 1/2 Kashi Lean Cereal (70) and 1/2 milk (45)
Snack: Yogurt (55)
Lunch: Egg Beater Omelet (100), Leek Soup (130), Cabbage (70)
Dinner: Food from International Festival - 1 Chicken/Onion Kabob, Some grilled chicken, 1/3 gyro, 1 bite of bratwurst, 2 bites of chicken burrito (500?)
Snack: Small Chocolate Snowball (200?)
Total: 1170

Exercise:
Stretching: Throughout day
30 min walk with the pups
30 min walk to festival
20 min walk after festival

Saturday, Week 6

Last night didn't nearly do the damage I had expected weight-wise. I think the calorie influx was actually probably good for me, although next time I'll take it a bit easier. I can still taste the garlic steak one from last night. Perhaps the night time run helped. Also, I was so exhausted from the run that I went straight to sleep. I got to sleep early (before 11pm) and slept well. I'll bet the sleep really helped, too. Regardless, it's back to business today.

I did an easy morning run and lots of stretching. I'm trying to decide if I want to go rock climbing this afternoon or if I want to wait until tomorrow morning. Also, this weekend I need to go grocery shopping. I'm going to be making the leek soup again to have for the week. And, I still have some cabbage to cook today.

I did the rock climbing, and as it turns out, the wall is 35 feet high (not 30 feet as I previously thought). On 2 of my climbs, I actually reached the top! What a feeling!!!!

Food:
Post-Run: IsoPure (50)
Breakfast: 1/2 Kashi Lean Cereal (70) and 1/2 milk (45)
Lunch: Egg Beater Omelet (100), Watermelon (100)
Post-Climbing: IsoPure (100)
Snack: 1/2 peach (25)
Dinner: Pasta Creation (340), Leek Soup (130), Cabbage (50)
Snack: Fudge Bar (50)
Total: 1055

Exercise:
Stretching: Throughout day
Treadmill: 2mi in 23 min
Climbing: 10 climbs (2 times to the very top of the 35 foot wall) 50 min

Friday, Week 6

Today will probably be a rest day regarding fitness. I'll definitely do my stretching, though.

Food
Breakfast: Milk (90)
Snack: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), Minestrone Soup (140)
Snack: Peach (50), Nuts (100)
Snack: 2 wine (200)
Dinner: Broccoli/Onion and Green Beans (150), Brazilian Steakhouse Meat (600-800????), 3 bites of dessert (80)
Total: 925 + (600-800), 1525 - 1725????

Exercise:
Stretching: Throughout day
10 min walk (with steps) after lunch
Treadmill: 2.6mi in 30 min

Today was supposed to be a rest day. But, after such a heavy dinner, I figured I'd better do something. So, I did interval running for 1/2 hour. We ate at a Brazilian Steakhouse, where there is a buffet of side dishes and then they come out with all kinds of meat (bringing it to your table and cutting you some of whatever you wanted). I chose 2 different veggies on the buffet, and that was it, knowing about all the food that would be coming my way. Regarding the meat, I had probably 6-8 different types of beef, lamb, salmon, and shrimp. The food was good, but I started to feel a bit ill once I got home. I ordered a chocolate flan dessert, but after taking a small bite, I didn't really like it. I also took a small bite of chocolate cake and pecan cake. None of it tasted good to me. It was all way too rich and buttery. I think my taste buds must have changed. I'm glad to have experienced the steakhouse again (it was my choice of place to eat), but I probably won't be going back there anytime soon. If I want a steak, I'll stick to LongHorn!!!

Thursday, Week 6

Last night was a good night. I got a lot more rest, which was very important. As for food goals, I'm going to try to keep my protein intake high (90-100 grams).

Food:
Breakfast: IsoPure (75)
Snack: Yogurt (55)
Lunch: Pasta Creation (170), Salad (20), 2 turkey (40)
Snack: Watermelon (100)
Post-Workout: IsoPure (100)
Dinner: Salad (20) w/ Chicken (50), Boca Burger (70)
Snack: 2 wine (200)
Total: 900

Exercise:
Stretching: Throughout day
Weights: Back/Bicep
Assisted Chin: 12/80, 8/70, 6/60, 3/50, 6/70
Bicep Curl: 12/15, 8/20, 6/20, 5/25, 10/20
Lat Pull Down: 12/30, 8/35, 6/45, 4/55, 9/45
Seated Row: 12/30, 8/35, 6/45, 4/55, 10/45

Overall a lackluster workout. But, at least I got the basics done. I did improve upon the weight on all weights. Now I just have to figure out dinner.

Wednesday, Week 6

Last night, yet again, I didn't get the amount or the quality of sleep that I would have liked. I procrastinated about starting my weight training, so I didn't get started until late. Then, I had my IsoPure and had to wait a bit before I could have dinner. Then, I didn't really feel like eating anything for dinner, so I kept changing my mind about what I was going to have. So, I didn't wind up eating until after 9:00pm. So, I skipped my snack, which would have put my calories right where I wanted. But, it was way too late - plus I didn't want it. I was in bed by 10:30pm, but I just could not get to sleep. The last time I looked at the clock, it was almost midnight. Once I did sleep, I had all these dreams - action filled and somewhat disturbing. I woke up around 6:30am and couldn't get back to sleep after that.

I definitely need to get this problem solved. Tonight, I'm going to do my running as soon as I get home. Even if I don't feel like it, I'm going to get started early. That way I can have my dinner early and hopefully get to sleep early.

Regarding food today, I'm going to load up on protein so that it can help with muscle recovery. My upper back muscles are still tight, so hopefully this will help.

Food:
Breakfast: IsoPure (100)
Snack: Yogurt (55)
Lunch: Chicken Pasta Creation (170), Salad (20), 3 turkey (60)
Snack: Watermelon (100)
Pre-Workout: Blue Naked Juice (85)
Post-Workout: IsoPure (100)
Dinner: Egg Beater Omelet (100), Chicken and Veggie Stir Fry (100)
Total: 890

Exercise:
Stretching: Throughout day
Treadmill:
Warm-up: 1 min (3.6mph, .05 mi)
Easy run: 15 min at 5.5mph into 1 min 6mph into 1 min 6.5mph. The total mileage was over 1.5miles, but I don't remember exactly.
Intervals: Did intervals until 2.3 miles at 23:30, I think (excluding the warm-up). Top speed 8mph.
Cool-down: 1 min (3.6mph, .05 mi), then extra cool-down to get heart rate down, but I'm not going to count that mileage.
Total time: 25:30, Total mileage: 2.4mi

I lost track of some of my treadmill numbers that I wanted to track. I did a hard workout today, and my mind blanked on remembering all the details. But, the numbers I did post are accurate.

I was surprised to find that my flexibility was retained from last night's leg workout. I was able to do my splits even before the run (before my legs were really warmed up).

Tuesday, Week 6

Today my back muscles are much more recovered. There's still some soreness/tightness in my upper back and shoulders area, though. So, I need to hold off on the back/bicep workout that I was going to do. My next thought was to do a chest/tricep workout, but that includes shoulders as well. So, I'm going to do lower body strength training today. Hopefully this doesn't set my stretching/flexibility back too much. I'll have to make sure to keep it light and do lots of stretching today.

I just got home. My muscles have gotten more sore throughout the day. I didn't get enough rest last night. I'm not sure if it would be better to do my workout or to take a rest day. I'm pretty beat.

Ohhhh.... The suspense. Did she work out? Did she take a rest day? In the end, I did work out. See below.

Food:
Breakfast: 1/2 Kashi Lean Cereal (70) and 1/2 milk (45)
Snack: Yogurt (55)
Lunch: Chicken Pasta Creation (170), Salad (20), 2 turkey (40)
Snack: Watermelon (100)
Snack: 2 turkey (40)
Post-Workout: IsoPure (100)
Dinner: Healthy Choice Chicken Noodle Soup (200), Veggies (60)
Total: 900

Exercise:
Stretching: Throughout day
Weights: Lower Body
Outer Thigh Lift - 20 reps each side, 25 reps each side w/ 5lb weight
Inner Thigh Lift - 25 reps each side, 20 reps each side w/ 5lb weight
Leg Press - 12/45, 8/55, 8/65, 6/75, 12/65
Calf Raises - 12/35, 10/45, 8/55, 6/65, 12/55
Leg Extension - 12/15, 8/15, 6/20, 5/25, 12/20
Leg Curl - 12/10, 8/15, 6/15, 4/20, 10/10
Lunge - 10 on each leg, 10 on each leg w/ 5lb weight

The biggest improvement here from last time was the Leg Extension. My form was much better, and it was much easier to lift the weight. I probably had gained a lot of strength in my quads since July.

Stretching was still good today. I'm going to stretch again good tonight before bed. Usually my flexibility takes a hit as leg muscles tend to grow back tightly. So, I'll keep an eye on that and make sure to stretch a LOT in the next couple of days.

Monday, Week 6

The Rock Climbing was awesome exercise. It was a great workout for the upper body (especially the back) and the lower body as well. I had been contemplating down the legs workout today, but I will definitely stick to cardio to give my muscles a break. Also, today I will make sure to have a high protein intake. I cooked a pasta creation yesterday and portioned it out, so I'll be having that for lunch most of this week.

I just noticed that my calorie intake has been too low. I'm going to make some adjustments so that I hit at least 1000 calories today.

Food:
Breakfast: IsoPure (75)
Snack: Yogurt (55)
Lunch: Chicken Pasta Creation (170), Salad (20), Turkey (20)
Snack: Watermelon (100), Nuts (85)
Pre-Workout: 4 oz Blue Naked Juice (85)
Post-Workout: IsoPure (100)
Dinner: Tilapia (100), Chicken Pasta Creation (170)
Snack: Pear (100)
Total: 1080

Exercise:
Stretching: Throughout day
Walk: 15 min walk (with stairs) at work after lunch
Walk: 10 min walk from work to car
Treadmill: 25 min, 2.35 mi total - 1 min warm up (3.6mph, .05 mi), 19 min run for 1.77 mi (started at 5.4mph, switched to 5.5mph after 8 min, switched to 5.6mph at 10 min, switched to 6mph at 15 min, still had lots of energy, kept going up to 6.4mph until the 19 min mark), then did intervals until 23 min for 2.25 mi total (not counting warm-up), cool-down for a min (3.6mph for another .05 mi)
Abdominal: 21 leg lifts, 70 misc crunches

The work-out today was insane! The whole day I had been sluggish. Then, I finally gained some energy and went to run. I had so much energy. I don't know where it came from! And, my flexibility improved a ton today. I was able to hold the front split with the right leg forward for 10 seconds, twice. And, I was able to get all the way down with the left leg forward, too. On the side split, I was able to reach all the way forward with my head down all the way touching the carpet, holding it for 20 seconds. Very baffling. I was expecting a lack-luster workout. Who hoo!

Sunday, Week 6 (with Progress Update)

Who hoo! Progress day AND my rock climbing lesson. This has been a very good fitness week overall for me.

Progress:
Weight: 132.8lbs (137.8 baseline, 135.8 post-vacation, down 3 from last week!)
Waist: 30.25 inches (31.5 baseline, 31 last week, down .75 from last week)
Below Waist: 32.75 inches (33.25 baseline, 33 last week, down .25 from last week)
Body Fat: 32% (down from 34% at beginning of the week)

The body fat measurement is new. It's from the probably non-accurate body fat measurement on my Sharper Image scale. I don't look at this as a real number, but seeing a downward trend is good. I think I was down to 27-28 towards the end of my last fitness crunch before going to Hawaii. Getting this into the 20s would be awesome.

A note about the loss from last week. I think the 135.8 weigh-in was skewed by the Burger King and Teddy Grahms that I ate on the plane the night before. That weight quickly came off (so it probably wasn't a "real" gain, if that makes sense). I do think that my gain in muscle has started kicking in, though, regarding helping out with the weight loss. The more muscle I have, the more calories I burn at rest.

Only one thing has been slightly problematic. I've been having a headache since mid-day yesterday, and it came back this morning. I took some Advil with my cereal, though. Hopefully that will knock it out, and it won't come back. Hopefully this is NOT an indication of more ear problems.

Food:
Breakfast: Kashi Lean - a little over 1/2 cup (85), 1/2 cup skim milk (45)
Pre-Workout: Yogurt (55)
Post-Workout: IsoPure (100)
Lunch: Boca Burger (90), Salad (20), turkey (20)
Sanck: Pear (90)
Dinner: Chicken Pasta Creation (170)
Snack: 2 turkey (40), 1 wine (100), Fudge Bar (60)
Total: 875

Exercise:
Stretching: Throughout day
Rock Climbing Class!!! - 2 hour class (but it was just instruction on knot tying and belaying - which is spotting while someone is climbing), I did 40 minutes of climbing after the class. I did about 8 climbs in that time - all auto-belayed (so that I didn't need a partner). I got up to about 3/4 of the way on my final climb. I did 3 different courses (by each of the auto-belay ropes). The other climbs I got about 1/2 - 2/3 the way up. It was an excellent workout and lots of fun. It would have been more fun with a partner, but it was still worthwhile. There were a lot more courses that I could have tried if I hadn't had to stick to the auto-belay ones. I'll very likely go back. They have ladies night on Thursdays (1/2 price), so I might go some Thursdays after work. My hands are a bit blistered, but they will toughen up with practice. It will be interesting to see how sore I am tomorrow. It will definitely get easier if I get more upper body strength.

Saturday, Week 5

Today is already starting out a good day. It's the weekend, and I can't wait for my rock climbing tomorrow. The mostly rest day was VERY good for me yesterday. Plus, the extra protein that I had was excellent. My muscles are feeling strong, and I should be at full strength tomorrow.

Food:
Pre-Run: 4 oz Blue Naked Juice (85)
Post-Run: IsoPure (100)
Breakfast: Egg Beater Omelet (100), 1/2 peach (25)
Snack: Yogurt (55)
Lunch: WW Santa Fe Chicken (140), Salad (20), 1 turkey (20), Watermelon (100)
Dinner: Tilapia (100), Small Leek Soup (60), Broccoli (40)
Snack: Skinny Cow Fudge Bar (100)
Total: 945

Exercise:
Stretching: Throughout Day
Treadmill: 1 min warm-up at 3.6mph (.05 mi), 15 min easy run at 5.4mph (1.35 mi), 7 min intervals between 3.6mph - 8mph (totaling 2.15 mi), 2 min cool-down. Total 2.2 miles in 25 minutes. And, again I was able to transition from the easy run to the 1st interval immediately to 6mph.

This run took more effort than Thursday's run. Perhaps it could be because it was first thing in the morning. Or perhaps it could be because of the increased intensity. I will stick with the 5.4mph speed for my next run. Since I've been doing the extra minute at 6mph, I might start recording the 16 minutes together, since it is constant running.

Friday, Week 5

Today will be a mostly rest day regarding exercise. Depending on how the evening plays out, I might get in a 5 minute cardio warm-up (either elliptical or treadmill) and then do stretching, the Tai Chi/Stretching exercise DVD, and then more stretching. Then, tomorrow I will do another cardio day (running). And then Sunday is my rock climbing lesson. I want my muscles fully rested for that.

Food:
Breakfast: IsoPure (100)
Snack: Yogurt (55)
Lunch: Chicken and Broccoli (150), Salad (30), 2 turkey (40)
Snack: Watermelon (100)
Snack: IsoPure (75)
Dinner: Longhorn - Salad (50), 8 oz sirloin (350), Broccoli (90)
Total: 1040

Exercise:
Walking: 10 min to work
Running: 1 min warm-up 3.6mph, 5 min run 6mph, 1 min cool-down 3.6mph (total .62 mi)
Stretching: 12 min Tai Chi Energizer, extra stretching
Dance Dance Revolution Game (5 songs)

Thursday, Week 5

Last night, I had to switch my end of the day snack with dinner. I didn't get to eat dinner until 9:00pm, which is bad. However, I slept better. I got to sleep around 11am, so I got a decent 8 hours. I'm still pretty beat this morning - better than yesterday, though. I'm hoping that my schedule today will be better. This morning I got off to a good start. I walked from the far parking lot to work (almost a 10 minute walk), and I have a meeting today that will be another 10 minute walk round trip.

A note on my new plain yogurt: It tasted better yesterday. When I got to work, I put it in the refrigerator for about an hour or so. I think it just wasn't cold enough the first day. It made a big difference. Now I have to decide if I want to just stick with it or if I want to mix it with the strawberry kind. Perhaps I'll do it both ways depending on the number of calories that I want for a particular morning.

Food:
Breakfast: IsoPure (75)
Snack: Yogurt (55)
Lunch: Leek Soup (130), Salad (30), 2 turkey slices (40)
Snack: Watermelon (100)
Pre-Workout: Blue Naked Juice (85)
Post-Workout: IsoPure (100)
Dinner: Chicken and Broccoli (250)
Snack: 1/2 peach (25), fudge bar (50)
Total: 940

Exercise:
Stretching: Throughout day
Walks throughout day: 20 min
Treadmill: 1 min warm-up at 3.6mph (.05 mi), 15 min easy run at 5.3mph (1.32 mi), 7 min intervals between 3.6mph - 8mph (totaling 2.10 mi), 2 min cool-down. Total 2.15 miles in 25 minutes.

My run was awesome. I felt really strong and actually started my 1st interval at 6mph immediately following the 15 minute easy run. So, I actually ran 16 minutes straight. I could have gone longer, too. Next time I'll have to decide if I want to move to 5.4mph or 5.3 for half and 5.4 for the rest. Regardless, having the 4 oz of Blue Naked Juice before my runs is awesome. I will definitely make that my trend.

Rock Climbing Class This Sunday!

Who hoo! I scheduled my 2 hour Rock Gym 101 class for this Sunday at 10:00am. I'm very excited. I'm supposed to wear a t-shirt, capris length pants, and tennis shoes. All the gear and equipment will be provided.

Wednesday, Week 5

I got very poor sleep last night. I was watching the women's Olympics team gymnastics competition. It was down to the last American's floor exercise and then the 3 Chinese women's floor exercise to determine the gold. That was when my recording cut off. I went downstairs to check there to see if I had it, but it was cut off, too. It had me so irritated that I could NOT get to sleep until sometime after 2am. Hopefully, tonight will be better.

Food:
Breakfast: IsoPure (100)
Snack: Yogurt (55)
Lunch: Leek Soup (130), Salad (30), 3 turkey slices (60)
Snack: Watermelon (100)
Pre-Workout: 2 turkey slices (40)
Post-Workout: IsoPure (100)
Snack: Blue Bunny Fudge Bar (60)
Dinner: Thai Chicken and broccoli (no rice), extra broccoli from home (300?)
Total: 975?

Exercise:
Stretching: Throughout day
(Chest/Tricep) Weights:
Push ups: 12/knees, 9, 7, 6, 8/knees
Chest Press: 14/25, 8/30, 7/35, 6/45, 8/35
Assisted Dip: 12/80, 8/75, 6/70, 4/65, 7/70
Shoulder Press: 12/15, 8/20, 5/25, 5/25, 6/20
Butterfly: 12/10, 8/10, 6/15, 4/20, 6/15
Lateral Raise: 8/10, 7/10, 4/15, 6/10, 6/10

Tuesday, Week 5

Back into the normal routine today.

One new thing today is that I bought some new yogurt yesterday - Stonyfield Farm Organic Yogurt (Plain). It has minimal ingredients - non-fat milk and 6 live active cultures. No artificial sweetener or high fructose corn syrup or anything like that. I bought it in the big pack and bought some 1/2 cup containers to make my individual servings. So, it is actually cheaper than the Fiber One Yogurt. It has an interesting taste to it. I guess I'm just not used to plain yogurt. I might try the strawberry kind next time. That adds some calories to it and reduces the protein (I guess because there is less yogurt in the serving). I'll have to see. The pack I bought has 4 cups (so, 8 servings). I'll have to see if my taste adjusts to it or not. If not, I'll try the flavored kind. But, at least the flavored kind doesn't have high fructose corn syrup in it. I think it has some kind of cane sugar. The plain wasn't bad, though, just very different.

Food:
Breakfast: Stonyfield Farm Plain Yogurt (55)
Lunch: Ruby Tuesdays White Bean Chicken Chili (228), Salad (70)
Snack: Watermelon (100)
Pre-Workout: 4 oz Blue Naked Juice (85)
Post-Workout: Iso-Pure (100)
Dinner: Tilapia (98), Leek Soup (130)
Snack: Blue Bunny Bar (60)
Total: 926

Exercise:
Stretching: Throughout day
Treadmill: Total 2 mi, 22:30 - 1 min warm-up 3.6mph, 15 min easy run 5.2mph, intervals for last 6:30 (top speed 8mph).
Abdominal: 20 leg lifts, 50 crunches

Plan for next run: do the 15 min easy run at 5.3mph, each time increase by .1mph.

Note on stretching: I've starting stretching my front splits again. I can do it both ways (right leg forward and then left leg forward). However, it is not easy. A stretching goal is to have it to where it is a comfortable enough position after I'm warmed up. Then, perhaps work on it so that it can be done first thing in the morning (not warmed up).

Monday, Week 5 (with Progress Update)

Progress:
Weight: 135.8lbs (137.8 baseline, 134.2 pre-vacation, up 1.6 from before vacation)
Waist: 31 inches (31.5 baseline, same as last week)
Below Waist: 33 inches (33.25 baseline, same last week)

Food:
Post Workout: IsoPure (100)
Breakfast: Fiber One Yogurt (80)
Lunch/Dinner: Leek Soup (130), Boca Burger (90)
Snack: Watermelon (100)
Snack: 2 turkey slices (40)
Snack: Skinny Cow Fudge Bar (100)
Total: 640 (too low, busy and missed lunch)

(Note, I made the leek soup with the Healthy Request version of the cream of mushroom soup this time. Less calories, much less fat, and more protein.)

Exercise: 45 min
Weights: Back Workout
Assisted Chin: 12/85, 8/80, 6/70, 5/60, 6/70
Bicep Curl: 12/10, 8/15, 6/20, 5/25, 10/20
Lat Bar Pull Down: 12/25, 10/30, 8/35, 6/45, 7/45
Seated Row: 12/25, 10/35, 8/45, 4/55, 10/45
Chin Pull Down: 12/35, 10/45, 10/45, 6/55, 6/55
Upright Row: 12/20, 10/20, 8/25, 6/30, 7/30
Stretching: Pre and Post Workout

Vacation Week!!! (Week 4)

I'm back from vacation today. Actually, we got back in a little after midnight. Overall, the trip was amazing. It was the perfect balance of activities, new experiences, and relaxation. I kept a little journal with me, where I recorded all of my food, exercise, and activities. Overall, I was pleased with the balance. I did eat more and some bad stuff, but not too bad.

Sat 8/2/08: (the day we left for the vacation)
Food:
Post Workout: IsoPure (100)
Breakfast: Yogurt (80)
Snack: Mixed Fruit (100)
Lunch: Salmon Salad, 5 nuts, 1 bite cookie
Snack: Fiber One Bar (140)
Dinner: Corn and Leek Cream soup, Chicken Breast and 2 bites risotto, Small Molten Chocolate Cake dessert, 2 white wine

Exercise:
Treadmill - 1.91 mi, 22 min
Walk around city after dinner

Activities:
Airport, upgraded to 1st class, got green tea from Starbucks and a running magazine for the flight, relaxed at hotel - read my book, walked around city, ate dinner, walked more, went to Borders and Walgreens

Sun, 8/3/08
Food:
IsoPure (100)
Blueberry Yogurt (220)
Lunch: Salad, Chicken Gyro
Dinner: Crab Fondue (amazing!), Crab Chowder, 1/2 order boiled king crab

Exercise:
50 crunches, 20 superman, stretching
Up and Down 6 flights of stairs
45 min city walk
Tons of walking on city tour

Activities:
City Tour of San Francisco: 5 hours, golden gate bridge, golden gate park, China Town, Grace Cathedral, De Young Museum, Lumbardo Street (zig zag street)
Fisherman's Wharf/Pier 59 for dinner
Cable Cars back to hotel

Mon, 8/4/08
Food:
IsoPure (100)
Fiber One Bar (140)
Crab Cake, gnocchi, watermelon
gnocchi leftovers
Egg Beater Omelet with ham, hashbrowns, 9 grain toast w/ jelly
Chocolate Ice Cream

Exercise:
Up and Down 6 flights of stairs
Down 6 flights of stairs
35 min walk before tour
35 min walk after tour

Activities:
Winery Tour in Napa Valley

Tues, 8/5/08
Food:
IsoPure (100)
Chicken Noodle Soup, Jamba Juice
Non-Fat Chocolate Yogurt
Bagle Pepperoni Pizza and Wine
Fiber One Bar (140)

Exercise:
2, 35 min walks
Down and Up 6 flights of stairs
2 mile hike in Muir Woods

Activities:
Muir Woods Tour

Wed, 8/6/08
Food:
IsoPure (100)
Yogurt (230)
6 chicken nuggets, few fries
Baked Lays Potato Chips
Crab Cake, Pork, Veggies, Mashed Potato, Molten Lava Cake, 1 wine

Exercise:
Down 6 flights of stairs

Activities:
Leaving San Francisco, Renting car
Drive Down Coast, Arrive at Beach Front Hotel

Thurs, 8/7/08
Food:
IsoPure (100)
Chicken Noodle Soup, Lobster Crepe, Turkey Melt
Fiber One Bar (140)
Part of a muffin
Quesodilla, Veggie Soup, Salmon and Veggies, 1 Wine

Exercise:
Weights! Butterfly, Lat Pulldown, Front Pulldown, Bicep Curls
Stretching
Run along beach (45 min)

Activities:
Beach Run
17 mile drive Pebble Beach
Drive Down Coast
Elephant Seals
Hearst Castle Tour

Fri, 8/8/08
Food:
Fiber One Bar (140)
Jamba Juice (295)
Baked Lays Potato Chips (140)
Steak, Veggies, Mashed Potato, Wine, Wedding Cake

Activities:
Drive to San Diego
Wedding

Sat, 8/9/08:
IsoPure (100)
Jamba Juice (295)
Grilled Chicken Breast
Salad and Chicken Noodle Soup
Pork, Green Beans, Mashed Potato, Custard Dessert, 1 wine

Activities:
Lunch with hubby's relatives
Drive up coast to LA
Dinner on Sunset Blvd

Sun, 8/10/08
Food:
IsoPure (100)
Thai - chicken, veggies, glass noodles
BK at airport - 8 chicken nuggets, fries, diet coke
Teddy Grahms

Activities:
LA Tour 3 hours - City Tour and Hollywood Homes tour
Lunch with hubby's middle school friend
Back to airport and home

Saturday, Week 3 (with Progress Update)

Vacation Day! So, I'll do my progress now.

Weight: 134.2lbs (137.8 baseline, down 1.2 lbs from last week)
Waist: 31 inches (31.5 baseline, down .25 from last week)
Below Waist: 33 inches (33.25 baseline, down .25 from last week)

Exercise: 25 min total
Treadmill: 22 min, 1.91 mi
Stretching: Pre and Post Workout

Friday, Week 3

The lower body weights workout had a delayed reaction muscle soreness. It's not too bad, though. I was actually wondering if I had gone way too light and it hadn't done anything. That was definitely not the case. I feel it the most in my inner thighs from those lifts, but also in my hamstrings.

I'll do my chest/triceps workout tonight, and then I'll have to see if I can get my run in the morning. It will depend on how early I can get up. We have to leave the house by 8am, so that we can make our 10:30am flight.

Food:
Breakfast: IsoPure (100)
Snack: Pear (90)
Lunch: Green Beans (50), Turkey (120), Salad (30) - (200 total)
Snack: Honeydew Melon (100)
Post-Workout: IsoPure (100)
Dinner: Guiltless Salmon Grill from Chili's (didn't eat all) (340)
Total: 930

Exercise: Total 45 min
Chest/Triceps Workout: 40 minutes
Stretching: Throughout day