"The reason prime rib seems to melt in your mouth is because it's full of tenderizing fat that, unfortunately, can't be trimmed away. Although it's unmarbled and looks lean, prime rib is the fattiest type of steak--typically 982 calories and 78 g fat for a broiled 1-pound, king-cut portion. That's equivalent to slightly more than two Big Macs."
This comes as a surprise to me. I thought that prime rib was lean IF you cut off and don't eat the visible fat (typically, with prime rib about 1/3 - 1/2 of it is fat which I always cut off). I had been thinking about having some prime rib for my birthday dinner tomorrow. Now I'm not so sure. Granted, it's a special day of celebration, but I don't want to eat something totally unhealthy. I've been trying to find calorie/fat/protein estimates for prime rib with all of the visible fat cut off after it's cooked, but I haven't been able to find anything.
If anyone can find any information on this, I would be hugely grateful.
Tuesday, September 30, 2008
1st Hatha Yoga Class
The 45 minute yoga class at work was very good. It was fun walking over there to the other building with the ladies in my department. The yoga people provided mats, so I didn't have to have my own. The workout itself was at a low intensity. There was a lot of stretching, some balance work, some strengthening work (mainly the core body), and some breathing/relaxation work. We did quite a few poses, and there was a natural progression to the class.
By the end of the workout, I was sweating a little bit, but not too much to be uncomfortable for the rest of the work day (especially after changing back to my work clothes). The class was designed so that the poses could be modified to be harder or easier, depending on a person's level of strength/flexibility/balance. The very end of the class was about 4-5 minutes of relaxation and deep breathing while stretching out the entire body (elongated, laying on the floor). It was the perfect cool-down, and I felt like I could have fallen asleep if I would have allowed myself to do so.
There were about 20 or so people taking the class, all women. It was an excellent break for mid-day, and I'm very glad that I signed up for the class.
By the end of the workout, I was sweating a little bit, but not too much to be uncomfortable for the rest of the work day (especially after changing back to my work clothes). The class was designed so that the poses could be modified to be harder or easier, depending on a person's level of strength/flexibility/balance. The very end of the class was about 4-5 minutes of relaxation and deep breathing while stretching out the entire body (elongated, laying on the floor). It was the perfect cool-down, and I felt like I could have fallen asleep if I would have allowed myself to do so.
There were about 20 or so people taking the class, all women. It was an excellent break for mid-day, and I'm very glad that I signed up for the class.
Tuesday, Week 12
My body is feeling a bit worn down. My joints have been hurting a bit, particularly my right knee. I take a glucosamine supplement every morning. I think I might just be over-training a bit ever since I ramped up my exercise schedule. Depending on how I feel, I might take tomorrow as a rest day instead of cardio. I definitely cannot afford to screw up my knee like I did on week 2-3.
On the positive side, today is my first yoga class! I can't wait. I'm hoping it will be some excellent stretching.
Food:
Breakfast: 1/2 Kashi Lean (70/6.5), 1/2 Milk (40/4), Apple (80/0), Yogurt (55/5.5)
Lunch: Salad (25/0), 1 Turkey (20/4.25), Italian Wedding Soup (220/14)
Snack: Boca Burger (70/13), Grapes (48/0)
Post-Weights: IsoPure (75/18.75), Bread (45/3), Jelly (40/0)
Post-Skate: IsoPure (50/12.5)
Dinner: Salmon Burger (130/22), Broccoli (40/1.5), Bread (45/3)
Snack: Sweet Freedom Fudge Lite 35/2
Total Calories: 1093
Total Protein: 110
Exercise:
Stretching: Throughout day
45 minute Yoga Class
Weights: Legs/Abs
Hanging Leg Lifts 3, 3, 3, 6, 3
Leg Press 10/60, 10/70, 8/80, 6/90, 8/80
Leg Extension 10/15, 10/15, 8/20, 6/22.5, 8/20
Regular Leg Lifts 20, 16, 12, 8
Weighted Ab Press 10/35, 20/30
Lunges 20/10, Squats 20/10
Inner/Outer Thigh 20/5 (each leg)
Glutes: Raises 20 (each leg), Circles 20 (each leg)
Crunches, Reverse Crunches, Bicycle 20 of each
Crunches Using 5 lb Dumbbell 10
I was very pleased with this leg/abs workout. I definitely worked up and sweat. It was a fast paced workout session, too. The hanging leg lifts weren't what I had hoped they would be, though. The way the machine is positioned, I can't fully hang down straight. Plus, the bar is harder to grip than the one at the trapeze class. I think perhaps it's thicker, maybe? Or maybe it's the covering of the bar that's different. Regardless, I'll try again next week to see if I improve. One variation that I did for one of the sets was to hold myself up using the dip handles, so I wasn't really "hanging", but on that set, I did 6 instead of 3. Overall, I think this exercise was harder on my hands than my abs. So, I might cut it if it doesn't get better in a couple of weeks.
Also, a variation that I did for the normal leg raises was to continue the motion so that my legs went all the way into a piked position - to help simulate the pull-over trapeze move. I did that for the first set. I think it engaged different muscles for that part - perhaps some back muscles.
30 minute ice skating class, 15 minute free skate
On the positive side, today is my first yoga class! I can't wait. I'm hoping it will be some excellent stretching.
Food:
Breakfast: 1/2 Kashi Lean (70/6.5), 1/2 Milk (40/4), Apple (80/0), Yogurt (55/5.5)
Lunch: Salad (25/0), 1 Turkey (20/4.25), Italian Wedding Soup (220/14)
Snack: Boca Burger (70/13), Grapes (48/0)
Post-Weights: IsoPure (75/18.75), Bread (45/3), Jelly (40/0)
Post-Skate: IsoPure (50/12.5)
Dinner: Salmon Burger (130/22), Broccoli (40/1.5), Bread (45/3)
Snack: Sweet Freedom Fudge Lite 35/2
Total Calories: 1093
Total Protein: 110
Exercise:
Stretching: Throughout day
45 minute Yoga Class
Weights: Legs/Abs
Hanging Leg Lifts 3, 3, 3, 6, 3
Leg Press 10/60, 10/70, 8/80, 6/90, 8/80
Leg Extension 10/15, 10/15, 8/20, 6/22.5, 8/20
Regular Leg Lifts 20, 16, 12, 8
Weighted Ab Press 10/35, 20/30
Lunges 20/10, Squats 20/10
Inner/Outer Thigh 20/5 (each leg)
Glutes: Raises 20 (each leg), Circles 20 (each leg)
Crunches, Reverse Crunches, Bicycle 20 of each
Crunches Using 5 lb Dumbbell 10
I was very pleased with this leg/abs workout. I definitely worked up and sweat. It was a fast paced workout session, too. The hanging leg lifts weren't what I had hoped they would be, though. The way the machine is positioned, I can't fully hang down straight. Plus, the bar is harder to grip than the one at the trapeze class. I think perhaps it's thicker, maybe? Or maybe it's the covering of the bar that's different. Regardless, I'll try again next week to see if I improve. One variation that I did for one of the sets was to hold myself up using the dip handles, so I wasn't really "hanging", but on that set, I did 6 instead of 3. Overall, I think this exercise was harder on my hands than my abs. So, I might cut it if it doesn't get better in a couple of weeks.
Also, a variation that I did for the normal leg raises was to continue the motion so that my legs went all the way into a piked position - to help simulate the pull-over trapeze move. I did that for the first set. I think it engaged different muscles for that part - perhaps some back muscles.
30 minute ice skating class, 15 minute free skate
Monday, September 29, 2008
Stretching
I realize that I need to put some better thought into how I stretch. Stretching (if done properly) is huge in injury prevention. Also, it will be very useful to me in my trapeze class.
Here is some information that I found. One thing is that I shouldn't be stretching without a proper warm-up (which is what I've been doing every morning - although I don't stretch too far in the morning, I wait until my muscles are more warmed up. Typically I have done my most intensive stretching after exercising, with more mild stretching before the exercise.).
On days when I run, I'm going to do this comprehensive stretching routine.
Here is the site where I got most of this stretching routine information from:
http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_7.html
Warmup - Joint Rotations, 5 min Aerobic
Stretching
1. lower back stretches
2. lying buttock stretch
3. groin & inner-thigh stretch
4. seated calf stretch
5. seated hamstring stretch
6. seated inner-thigh stretch
7. psoas stretch
8. quadricep stretch
9. lying 'V' stretch
lower back stretches
These stretches work mostly the lower back, but also make some demands on your abdominals, and your external obliques (sides).
Lying down with your back on the floor, straighten one leg, while bending the knee of the other leg, and try to bring the thigh of your bent leg as close as possible to your chest. Hold it there for 10-15 seconds. Then cross your bent leg over your straight leg and try to touch your knee to the floor (while trying to keep both shoulders on the ground). Repeat this same procedure with the other leg. Then, bend both knees and bring both thighs up against your chest (keeping your back on the floor). Hold that for 10-15 seconds. Then, put both feet on the ground but keep the knees bent. While trying to keep both shoulders on the ground, roll your legs over to one side and try to get your knees to touch the floor beside you. Hold for about 10-15 seconds and then do the same thing on the other side. Now repeat the same stretch, but this time begin with your feet off the floor so that your leg is bent at the knee at about a 90 degree angle.
lying buttock stretch
This mainly stretches your buttocks (gluteal muscles) but also makes some demands on your groin and upper inner-thigh area. You must be very careful not to apply any stress to the knee joint when performing this stretch.
Lie on your back again with both knees bent and in the air and with your feet on the floor. Take your right foot in your left hand (with your hand wrapping under your foot so that the fingertips are on its outside edge) and hold your leg (with your knee bent) in the air about 1-3 feet above your left breast (relax, we haven't started to stretch the buttocks just yet). The leg you are holding should be in much the same position as it is when you start your groin stretch in the next exercise, only now it is in the air because you are on your back (see section groin and inner-thigh stretch). Exhale and slowly pull your foot over to the side and up (toward your head) as if you were trying to touch your outstretched leg about 12 inches to the outside of your left shoulder. You should feel a good stretch in your buttocks about now. If you feel any stress at all on your knee then stop at once. You are probably pulling "up" too much and not enough to the side. You may wish to use your free hand to support your knee in some way. Hold this stretch for about 20 seconds (and stop if you feel any stress in the knee joint). Now repeat this same stretch with the other leg (using the other hand). Remember that the leg you are not holding should have the sole of its foot on the floor with the knee bent and in the air.
groin and inner-thigh stretch (butterfly)
This mainly stretches your groin and upper inner-thigh area, but also makes some demands on your lower back. It is often called the butterfly stretch or frog stretch because of the shape that your legs make when you perform it.
Sit down with your back straight up (don't slouch, you may want to put your back against a wall) and bend your legs, putting the soles of your feet together. Try to get your heels as close to your groin as is comfortably possible. Now that you are in the proper position, you are ready to stretch. Push your knees to the floor as far as you can (you may use your hands to assist but do not resist with the knees) and then hold them there. This can be hard on the knees so please be careful. Once you have attained this position, keep your knees where they are, and then exhale as you bend over, trying to get your chest as close to the floor as possible. Hold this stretch for about 20 seconds.
seated leg stretches
These include three different stretches performed for the calves, hamstrings, and inner-thighs, but they are all performed in very similar positions and I do all three stretches (in the order given) for one leg before performing them for the other leg. You will need an apparatus for this stretch: a bench, or a firm bed or couch. The bench should be long enough to accommodate the full length of your leg. Sit on the bench and have your leg comfortably extended out in front of you (your heel should still be on the bench) and the other leg hanging out to the side with the leg bent and the foot flat on the ground.
seated calf stretch
With your leg extended directly in front of you, face your leg and bend it slightly. Place your hands around the ball of your foot and gently pull back so that you force yourself to flex your foot as much as possible. Hold this stretch for about 20 seconds (don't forget to breathe).
seated hamstring stretch
Now that our calf is stretched, we can get a more effective hamstring stretch (since inflexibility in the calf can be a limiting factor in this hamstring stretch). Still sitting on the bench in the same position, straighten your leg out while trying to hold onto your outstretched leg with both hands on either side as close as possible to your heel. Starting up with your back straight, slowly exhale and try to bring your chest to the knee of your outstretched leg. You should feel a "hefty" stretch in your hamstring and even a considerable stretch in your calf (even though you just stretched it). Hold this stretch for about 20 seconds.
seated inner-thigh stretch
You should still be sitting on the bench with your outstretched leg in front of you. Now turn on the bench so that your leg is outstretched to your side, and you are facing the leg that is bent. You may perform this next stretch with either your toe pointing up toward the ceiling or with the inside edge of your foot flat on the bench with your toe pointing forward (but flexed), or you may try this stretch both ways since you will stretch some slightly different (but many of the same) muscles either way. I prefer to keep my toe pointed towards the ceiling because I personally feel that the other way applies to much stress to my knee, but you can do whatever feels comfortable to you.
Place your hands underneath the bench directly under you (or you may keep one hand under the portion of the bench that is below the knee of your outstretched leg) and pull yourself down and forward (keeping your back straight) as if you were trying to touch your chest to the floor. You should be able to feel the stretch in your inner-thigh. Hold this for about 20 seconds.
psoas stretch
This stretch is sometimes called the runner's start because the position you are in resembles that of a sprinter at the starting block. It mainly stretches the psoas muscle located just above the top of the thigh.
Crouch down on the floor with both hands and knees on the ground. Put one leg forward with your foot on the floor so that your front leg is bent at the knee at about a 90 degree angle. Now extend your rear leg in back of you so that it is almost completely straight (with just an ever so slight bend) and so that the weight of your rear leg is on the ball of your rear foot with the foot in a forced arch position. Now we are in the position to stretch (notice that your rear leg should be in pretty much the same position that it would assume if you were performing a front split).
Keeping your back straight and in line with your rear thigh, exhale and slowly try to bring your chest down to the floor (you shouldn't need to bend much further than the line your front knee is on). You should feel the stretch primarily in the upper thigh of your rear leg but you should also feel some stretch in your front hamstring as well. Hold this position for at least 15 seconds.
Now repeat the same stretch with your other leg in front.
quadricep stretch
For this stretch you will need one (or two) pillows or soft cushions to place between your knee and the floor. You must be very careful when performing this stretch because it can be hard on the knees.
Start in a lunge-like position - non-stretch leg forward (foot on ground, knee to ceiling, leg bent at 90 degree angle), stretch-leg extended back. Put the pillow under your rear knee and let your knee rest on the floor. Next with one hand grab the foot that is behind you and pull it towards your bum. You will find that it gets tight much quicker than the standing one as we have already started stretching it from the hip. Importantly you must keep your upper body completely upright on this exercise.
You should feel a tremendous stretch in the quadricep (top right thigh) of the foot that you are pulling. If you begin to feel stress in your knee, then discontinue the exercise (but let your foot down slowly -- not all at once). Hold this stretch for about 15 seconds. When you are finished, shift your weight slowly back onto your rear leg and let your foot down while you are still holding onto it. Do not just let go and let your foot snap back to the ground -- this is bad for your knee.
Now do the same stretch with your other leg in front. Stop the stretch immediately if you feel pain or discomfort in your knee.
lying 'V' stretch
This stretch is very good for working toward a side (chinese) split. This exercise should be performed after you have stretched each of these areas individually with prior stretches (like the ones mentioned above).
Start by lying down with your back flat on the ground and your legs straight together in the air at a 90 degree angle. Try to have your legs turned out so that your knees are facing the side walls more than they are facing your head. Slowly bring your legs down to the sides, keeping your legs straight and turned out. When you reach the point where you cannot bring them down any further into this "lying" side split position, leave them there.
Now for the stretch: With your feet both flexed or both pointed (your choice) use your arms to reach in and grab your legs. Each arm should grab the leg on the same side. Try to get a hold of the leg between the ankle and the knee (right at the beginning portion of the calf that is closest to the ankle is almost perfect). Now, exhale and use your arms to gently but steadily force your legs down further and wider (keeping the legs straight) getting closer to the lying side-split position (where, ideally, your kneecaps would be "kissing" the floor). Hold this position and keep applying steady pressure with your arms for about 20 seconds.
Here is some information that I found. One thing is that I shouldn't be stretching without a proper warm-up (which is what I've been doing every morning - although I don't stretch too far in the morning, I wait until my muscles are more warmed up. Typically I have done my most intensive stretching after exercising, with more mild stretching before the exercise.).
On days when I run, I'm going to do this comprehensive stretching routine.
Here is the site where I got most of this stretching routine information from:
http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_7.html
Warmup - Joint Rotations, 5 min Aerobic
Stretching
1. lower back stretches
2. lying buttock stretch
3. groin & inner-thigh stretch
4. seated calf stretch
5. seated hamstring stretch
6. seated inner-thigh stretch
7. psoas stretch
8. quadricep stretch
9. lying 'V' stretch
lower back stretches
These stretches work mostly the lower back, but also make some demands on your abdominals, and your external obliques (sides).
Lying down with your back on the floor, straighten one leg, while bending the knee of the other leg, and try to bring the thigh of your bent leg as close as possible to your chest. Hold it there for 10-15 seconds. Then cross your bent leg over your straight leg and try to touch your knee to the floor (while trying to keep both shoulders on the ground). Repeat this same procedure with the other leg. Then, bend both knees and bring both thighs up against your chest (keeping your back on the floor). Hold that for 10-15 seconds. Then, put both feet on the ground but keep the knees bent. While trying to keep both shoulders on the ground, roll your legs over to one side and try to get your knees to touch the floor beside you. Hold for about 10-15 seconds and then do the same thing on the other side. Now repeat the same stretch, but this time begin with your feet off the floor so that your leg is bent at the knee at about a 90 degree angle.
lying buttock stretch
This mainly stretches your buttocks (gluteal muscles) but also makes some demands on your groin and upper inner-thigh area. You must be very careful not to apply any stress to the knee joint when performing this stretch.
Lie on your back again with both knees bent and in the air and with your feet on the floor. Take your right foot in your left hand (with your hand wrapping under your foot so that the fingertips are on its outside edge) and hold your leg (with your knee bent) in the air about 1-3 feet above your left breast (relax, we haven't started to stretch the buttocks just yet). The leg you are holding should be in much the same position as it is when you start your groin stretch in the next exercise, only now it is in the air because you are on your back (see section groin and inner-thigh stretch). Exhale and slowly pull your foot over to the side and up (toward your head) as if you were trying to touch your outstretched leg about 12 inches to the outside of your left shoulder. You should feel a good stretch in your buttocks about now. If you feel any stress at all on your knee then stop at once. You are probably pulling "up" too much and not enough to the side. You may wish to use your free hand to support your knee in some way. Hold this stretch for about 20 seconds (and stop if you feel any stress in the knee joint). Now repeat this same stretch with the other leg (using the other hand). Remember that the leg you are not holding should have the sole of its foot on the floor with the knee bent and in the air.
groin and inner-thigh stretch (butterfly)
This mainly stretches your groin and upper inner-thigh area, but also makes some demands on your lower back. It is often called the butterfly stretch or frog stretch because of the shape that your legs make when you perform it.
Sit down with your back straight up (don't slouch, you may want to put your back against a wall) and bend your legs, putting the soles of your feet together. Try to get your heels as close to your groin as is comfortably possible. Now that you are in the proper position, you are ready to stretch. Push your knees to the floor as far as you can (you may use your hands to assist but do not resist with the knees) and then hold them there. This can be hard on the knees so please be careful. Once you have attained this position, keep your knees where they are, and then exhale as you bend over, trying to get your chest as close to the floor as possible. Hold this stretch for about 20 seconds.
seated leg stretches
These include three different stretches performed for the calves, hamstrings, and inner-thighs, but they are all performed in very similar positions and I do all three stretches (in the order given) for one leg before performing them for the other leg. You will need an apparatus for this stretch: a bench, or a firm bed or couch. The bench should be long enough to accommodate the full length of your leg. Sit on the bench and have your leg comfortably extended out in front of you (your heel should still be on the bench) and the other leg hanging out to the side with the leg bent and the foot flat on the ground.
seated calf stretch
With your leg extended directly in front of you, face your leg and bend it slightly. Place your hands around the ball of your foot and gently pull back so that you force yourself to flex your foot as much as possible. Hold this stretch for about 20 seconds (don't forget to breathe).
seated hamstring stretch
Now that our calf is stretched, we can get a more effective hamstring stretch (since inflexibility in the calf can be a limiting factor in this hamstring stretch). Still sitting on the bench in the same position, straighten your leg out while trying to hold onto your outstretched leg with both hands on either side as close as possible to your heel. Starting up with your back straight, slowly exhale and try to bring your chest to the knee of your outstretched leg. You should feel a "hefty" stretch in your hamstring and even a considerable stretch in your calf (even though you just stretched it). Hold this stretch for about 20 seconds.
seated inner-thigh stretch
You should still be sitting on the bench with your outstretched leg in front of you. Now turn on the bench so that your leg is outstretched to your side, and you are facing the leg that is bent. You may perform this next stretch with either your toe pointing up toward the ceiling or with the inside edge of your foot flat on the bench with your toe pointing forward (but flexed), or you may try this stretch both ways since you will stretch some slightly different (but many of the same) muscles either way. I prefer to keep my toe pointed towards the ceiling because I personally feel that the other way applies to much stress to my knee, but you can do whatever feels comfortable to you.
Place your hands underneath the bench directly under you (or you may keep one hand under the portion of the bench that is below the knee of your outstretched leg) and pull yourself down and forward (keeping your back straight) as if you were trying to touch your chest to the floor. You should be able to feel the stretch in your inner-thigh. Hold this for about 20 seconds.
psoas stretch
This stretch is sometimes called the runner's start because the position you are in resembles that of a sprinter at the starting block. It mainly stretches the psoas muscle located just above the top of the thigh.
Crouch down on the floor with both hands and knees on the ground. Put one leg forward with your foot on the floor so that your front leg is bent at the knee at about a 90 degree angle. Now extend your rear leg in back of you so that it is almost completely straight (with just an ever so slight bend) and so that the weight of your rear leg is on the ball of your rear foot with the foot in a forced arch position. Now we are in the position to stretch (notice that your rear leg should be in pretty much the same position that it would assume if you were performing a front split).
Keeping your back straight and in line with your rear thigh, exhale and slowly try to bring your chest down to the floor (you shouldn't need to bend much further than the line your front knee is on). You should feel the stretch primarily in the upper thigh of your rear leg but you should also feel some stretch in your front hamstring as well. Hold this position for at least 15 seconds.
Now repeat the same stretch with your other leg in front.
quadricep stretch
For this stretch you will need one (or two) pillows or soft cushions to place between your knee and the floor. You must be very careful when performing this stretch because it can be hard on the knees.
Start in a lunge-like position - non-stretch leg forward (foot on ground, knee to ceiling, leg bent at 90 degree angle), stretch-leg extended back. Put the pillow under your rear knee and let your knee rest on the floor. Next with one hand grab the foot that is behind you and pull it towards your bum. You will find that it gets tight much quicker than the standing one as we have already started stretching it from the hip. Importantly you must keep your upper body completely upright on this exercise.
You should feel a tremendous stretch in the quadricep (top right thigh) of the foot that you are pulling. If you begin to feel stress in your knee, then discontinue the exercise (but let your foot down slowly -- not all at once). Hold this stretch for about 15 seconds. When you are finished, shift your weight slowly back onto your rear leg and let your foot down while you are still holding onto it. Do not just let go and let your foot snap back to the ground -- this is bad for your knee.
Now do the same stretch with your other leg in front. Stop the stretch immediately if you feel pain or discomfort in your knee.
lying 'V' stretch
This stretch is very good for working toward a side (chinese) split. This exercise should be performed after you have stretched each of these areas individually with prior stretches (like the ones mentioned above).
Start by lying down with your back flat on the ground and your legs straight together in the air at a 90 degree angle. Try to have your legs turned out so that your knees are facing the side walls more than they are facing your head. Slowly bring your legs down to the sides, keeping your legs straight and turned out. When you reach the point where you cannot bring them down any further into this "lying" side split position, leave them there.
Now for the stretch: With your feet both flexed or both pointed (your choice) use your arms to reach in and grab your legs. Each arm should grab the leg on the same side. Try to get a hold of the leg between the ankle and the knee (right at the beginning portion of the calf that is closest to the ankle is almost perfect). Now, exhale and use your arms to gently but steadily force your legs down further and wider (keeping the legs straight) getting closer to the lying side-split position (where, ideally, your kneecaps would be "kissing" the floor). Hold this position and keep applying steady pressure with your arms for about 20 seconds.
Sunday, September 28, 2008
Monday, Week 12
It was a good weekend. I'm really looking forward to this week, with my birthday and all. It should be a lot of fun.
Food:
Breakfast: IsoPure (50/12.5), Apple (80/0), Yogurt (55/5.5)
Lunch: Salad (25/0), 2 Turkey (40/8.5), Chicken Santa Fe (140/20)
Snack: Boca Burger (70/13), Pear (100/0)
Pre-Run: 4oz Blue Naked Juice (85/0)
Post-Run: IsoPure (75/18.75)
Dinner: Chicken (150/27), Potato (110/4), Broccoli (60/2)
Snack: Kashi Waffle (85/4), 1/8 cup syrup (20/0), Fudge Bar (35/2)
Calories: 1182
Protein: 117.25
Exercise:
Stretching: Throughout day
10 minute walk at lunch
5 minute warm-up on treadmill
Stretching Routine
Treadmill: 3.1 mi (5K), 31:56
Intervals (.2 mi/5.2mph, .55 mi/6.1mph)
Food:
Breakfast: IsoPure (50/12.5), Apple (80/0), Yogurt (55/5.5)
Lunch: Salad (25/0), 2 Turkey (40/8.5), Chicken Santa Fe (140/20)
Snack: Boca Burger (70/13), Pear (100/0)
Pre-Run: 4oz Blue Naked Juice (85/0)
Post-Run: IsoPure (75/18.75)
Dinner: Chicken (150/27), Potato (110/4), Broccoli (60/2)
Snack: Kashi Waffle (85/4), 1/8 cup syrup (20/0), Fudge Bar (35/2)
Calories: 1182
Protein: 117.25
Exercise:
Stretching: Throughout day
10 minute walk at lunch
5 minute warm-up on treadmill
Stretching Routine
Treadmill: 3.1 mi (5K), 31:56
Intervals (.2 mi/5.2mph, .55 mi/6.1mph)
Commentary on the Week
This is going to be an interesting week. My 30th birthday is on Wednesday, so I'm planning for a bit of splurging. However, I don't want to derail my diet/fitness program. Wednesday night and Friday night I'll be going out to eat during birthday celebrations. So, I'll need to watch my calories. Also, I might make Wed and Fri higher calorie days, and Tues, Thurs, Sat lower calorie days. I definitely don't want to go crazy by any means, though. If so, it will take away enjoyment from the celebrations because I'll be disappointed with acting in ways that go against my goals. It's very motivating to picture myself in a flashy trapeze costume doing amazing tricks in January. I want to give myself the opportunity to really do my best.
Saturday, September 27, 2008
Sunday, Week 12 (with Progress Update)
Overall, my progress was good this week. I've now met my 2nd tier weight loss goal of 125lbs! It's crazy to think that I've lost 12.7lbs (while gaining muscle) over the past 11 weeks. My next goal is to reach 120lbs. From there, I'm not sure exactly what my "goal" weight will be. It's probably between 112-115 lbs. In my last major fitness effort, I got down to 117 lbs. Then, I went on vacation to Hawaii, where I did a lot of physical activities, but I splurged on my nutrition. Then, once I got back home, I started having ear issues, and fitness went downhill from there. At 117, I was in excellent shape, but I still had some fat that I could have lost. So, we'll see where this goes this time. My trapeze performance is on January 16th, so hopefully I'll be at my "ideal" weight by then. That's almost 16 full weeks from now. I still have a lot of work to do.
Today my body is sore all over. That trapeze class was deceptively kick-ass. It didn't feel like I was working so many muscles so hard. My hands and back of my knees are still sore. My instructor said that learning the trapeze was going to hurt, though, so none of this is abnormal - nor does it lessen my resolve or determination. I just have to watch out for over-training. Yesterday, my wrists hurt while doing my push-ups in the morning. So, perhaps my morning routine will need to vary depending on what my body tells me.
Today, I have my upper body weights session. I'm going to wear my weight gloves to protect my hands while they heal. Definitely there will be no rock climbing today. I might do rock climbing on the 2 weeks where my trapeze class is on break (for Thanksgiving and Christmas). Also, I have decided NOT to take the ice hockey class this time around. I might take it later on when I'm not taking another skating class. 2 days of ice skating a week is enough.
Progress:
Weight: 125lbs (137.8 baseline, 125.4 last week, down .4 from last week!)
Waist: 28.5 inches (31.5 baseline, 28.5 last week, same as last week)
Below Waist: 31.75 inches (33.25 baseline, 31.75 last week, same as last week)
Body Fat: 30% (34% week 5 baseline, 30% last week, same as last week)
Breakfast: 1 Kashi Lean (140/13), 1 milk (80/8)
Post-Workout: IsoPure (100/25)
Lunch: Egg Beater Omelet (100/16), Apple (80/0), Yogurt (55/5.5)
Snack: Crab Cake (110/16)
Dinner: 6oz Omaha Top Sirloin (340/32.5), Broccoli (30/1)
Snack: WW Ice Cream Bar (60/2)
Total calories: 1095
Total protein: 119
Exercise:
Stretching: Throughout day
Weights: Full Upper Body
Assisted Chin 10/60, 8/50, 5.5/45, 3.5/40, 5/50 (new grip)
Assisted Dip 10/60, 8/55, 6/50, 4/45, 7/45
Bicep Curl 10/20, 8/25, 6/27.5, 4/30, 7/25
Lateral Pulldown 10/45, 8/50, 6/55, 4/60, 8/55
Shoulders: OP 20/20, 8/20, FR 8/20, 12/10, LR 14/10, 6/10
Chest Press 10/40, 8/45, 6/50, 4/55, 6/50
Overall, this workout was excellent. Previously, I had found my chest/tricep workout to be too easy (in that I didn't wind up sweating much). With my back/bicep workout I always wound up sweating a lot. With this workout, I definitely did some sweating. It was good to mix it up. The shoulders section was awesome, and I think it will help. I used a different grip for the assisted chin. I used the handles sticking out facing perpendicular to me instead of grabbing the regular bar. It seemed harder. My thought was that it would better simulate the pull from seated to standing on the trapeze. I'm undecided about this. The grip was a bit awkward. So, I'm not sure about that one. I might go back to the regular assisted chins.
Abdominal: 20 leg raises, 20 crunches
Today my body is sore all over. That trapeze class was deceptively kick-ass. It didn't feel like I was working so many muscles so hard. My hands and back of my knees are still sore. My instructor said that learning the trapeze was going to hurt, though, so none of this is abnormal - nor does it lessen my resolve or determination. I just have to watch out for over-training. Yesterday, my wrists hurt while doing my push-ups in the morning. So, perhaps my morning routine will need to vary depending on what my body tells me.
Today, I have my upper body weights session. I'm going to wear my weight gloves to protect my hands while they heal. Definitely there will be no rock climbing today. I might do rock climbing on the 2 weeks where my trapeze class is on break (for Thanksgiving and Christmas). Also, I have decided NOT to take the ice hockey class this time around. I might take it later on when I'm not taking another skating class. 2 days of ice skating a week is enough.
Progress:
Weight: 125lbs (137.8 baseline, 125.4 last week, down .4 from last week!)
Waist: 28.5 inches (31.5 baseline, 28.5 last week, same as last week)
Below Waist: 31.75 inches (33.25 baseline, 31.75 last week, same as last week)
Body Fat: 30% (34% week 5 baseline, 30% last week, same as last week)
Breakfast: 1 Kashi Lean (140/13), 1 milk (80/8)
Post-Workout: IsoPure (100/25)
Lunch: Egg Beater Omelet (100/16), Apple (80/0), Yogurt (55/5.5)
Snack: Crab Cake (110/16)
Dinner: 6oz Omaha Top Sirloin (340/32.5), Broccoli (30/1)
Snack: WW Ice Cream Bar (60/2)
Total calories: 1095
Total protein: 119
Exercise:
Stretching: Throughout day
Weights: Full Upper Body
Assisted Chin 10/60, 8/50, 5.5/45, 3.5/40, 5/50 (new grip)
Assisted Dip 10/60, 8/55, 6/50, 4/45, 7/45
Bicep Curl 10/20, 8/25, 6/27.5, 4/30, 7/25
Lateral Pulldown 10/45, 8/50, 6/55, 4/60, 8/55
Shoulders: OP 20/20, 8/20, FR 8/20, 12/10, LR 14/10, 6/10
Chest Press 10/40, 8/45, 6/50, 4/55, 6/50
Overall, this workout was excellent. Previously, I had found my chest/tricep workout to be too easy (in that I didn't wind up sweating much). With my back/bicep workout I always wound up sweating a lot. With this workout, I definitely did some sweating. It was good to mix it up. The shoulders section was awesome, and I think it will help. I used a different grip for the assisted chin. I used the handles sticking out facing perpendicular to me instead of grabbing the regular bar. It seemed harder. My thought was that it would better simulate the pull from seated to standing on the trapeze. I'm undecided about this. The grip was a bit awkward. So, I'm not sure about that one. I might go back to the regular assisted chins.
Abdominal: 20 leg raises, 20 crunches
Saturday, Week 11
It's finally the weekend! I was actually able to sleep pretty well, which was well needed. Today is my heavy cardio day - running and then ice skating. After that, I'm going to a Chili Cook-Off. I've allotted myself 2 cups of chili, which should be maybe 4 samples, depending on the size. To estimate the calories, I went to www.calorie-count.com. I took numbers for 1 cup of bean chili and 1 cup of meat chili. So, hopefully it's fairly accurate.
Food:
Pre-Run: 4oz Blue Naked Juice (85/0)
Post-Run: IsoPure (50/12.5), Milk (20/2)
Breakfast: Egg Beaters Omelet (100/16), Baked Potato (110/4), Clementine (50/1)
Post-Ice Skating: IsoPure (50/12.5), Bread (45/3)
Lunch: Chili Cook-off - 2 cups of chili (540/38)
Dinner: Chicken (130/20), Green Beans (70/2)
Total Calories: 1250
Total Protein: 111
Exercise:
Stretching: Throughout day
Morning Routine: 12 push-ups, 30 crunches
Treadmill: 3 mi, 31:06 - Intervals (.15 mi/5mph, .6 mi/6mph)
30 minute Ice Skating Free Skate
Food:
Pre-Run: 4oz Blue Naked Juice (85/0)
Post-Run: IsoPure (50/12.5), Milk (20/2)
Breakfast: Egg Beaters Omelet (100/16), Baked Potato (110/4), Clementine (50/1)
Post-Ice Skating: IsoPure (50/12.5), Bread (45/3)
Lunch: Chili Cook-off - 2 cups of chili (540/38)
Dinner: Chicken (130/20), Green Beans (70/2)
Total Calories: 1250
Total Protein: 111
Exercise:
Stretching: Throughout day
Morning Routine: 12 push-ups, 30 crunches
Treadmill: 3 mi, 31:06 - Intervals (.15 mi/5mph, .6 mi/6mph)
30 minute Ice Skating Free Skate
Friday, September 26, 2008
Plain Baked Potato
I just had my first completely plain baked potato - no salt, pepper, butter, etc. It was awesome! I'm going to have them plain from now on.
Friday, Week 11
It's Friday! Whoo hoo!
As you may have noticed, I did NOT have my yogurt this morning. I remember taking it out of the refrigerator to pack up to take with me to work, but when I got to work, I didn't have it. I must have left it on the counter. Grrrr...
I'll need to adjust something tonight to make up for it. Maybe I'll have the yogurt and another clementine instead of the broccoli - especially since I finished the broccoli last night and would have to cook a new batch.
Food:
Breakfast: IsoPure (50/12.5), Apple (80/0)
Lunch: Salad (25/0), 1 Turkey (20/4.25), Chicken (120/21), Baked Potato (110, 4)
Snack: Clementine (50/1), Soy Beans (100/8)
Dinner: Chili's Guiltless Grill Salmon (460/52), White Wine (100/0)
Snack: Leftover Salmon from dinner, Sweet Freedom Fudge Lite (35/2)
Total Calories: 1150
Total Protein: 104.75
Exercise:
Stretching: Throughout day
20 minute walk during lunch (didn't intend to be this long, was trying to find a network for my phone to e-mail some pictures)
Rest Day!
As you may have noticed, I did NOT have my yogurt this morning. I remember taking it out of the refrigerator to pack up to take with me to work, but when I got to work, I didn't have it. I must have left it on the counter. Grrrr...
I'll need to adjust something tonight to make up for it. Maybe I'll have the yogurt and another clementine instead of the broccoli - especially since I finished the broccoli last night and would have to cook a new batch.
Food:
Breakfast: IsoPure (50/12.5), Apple (80/0)
Lunch: Salad (25/0), 1 Turkey (20/4.25), Chicken (120/21), Baked Potato (110, 4)
Snack: Clementine (50/1), Soy Beans (100/8)
Dinner: Chili's Guiltless Grill Salmon (460/52), White Wine (100/0)
Snack: Leftover Salmon from dinner, Sweet Freedom Fudge Lite (35/2)
Total Calories: 1150
Total Protein: 104.75
Exercise:
Stretching: Throughout day
20 minute walk during lunch (didn't intend to be this long, was trying to find a network for my phone to e-mail some pictures)
Rest Day!
New Workout Schedule
Ok, so here is my new schedule/routine which should better complement my trapeze class. Instead of separating out weights between Back/Bicep, Chest/Tricep, and Legs, I will have a separation of Abs/Legs and Arms/Back/Shoulders. Some adjustments may be needed, but this will be my basis. Also, I am expanding my morning stretching routine to include a bit more. So, it will take probably 10-15 minutes rather than 5 minutes.
Wednesday's running will need to remain a lighter day, to aid in muscle recovery. So, my major running training will be on Monday and Saturday. In fact, I might take Wednesday to do the elliptical machine or a cardio exercise video or something similar to mix things up.
Mon - running
Tues - yoga at lunch and Abs/Legs and ice skating
Wed - lighter running/cardio
Thurs - trapeze
Fri - stretching/rest
Sat - running and ice skating
Sun - Arms/Back/Shoulders (also possibly climbing and/or ice hockey class (if I take it))
Morning routine:
20 jumping jacks
1 set pushups to failure (except on rest day and morning after arms sessions/trapeze - not Fri or Mon)
Crunches and Back Extensions (except on rest day and morning after abs session - not Fri or Wed)
Stretching - straddle split (over to left, right, middle), strattle from knees, pike stretch, butterfly stretch, quad stretch, front splits (both sides)
Abs/Legs:
Weight Room -
Hanging leg lifts
Leg Press
Leg Extension
Laying down leg lifts
Weighted abdominal press
Upstairs -
Alternate - Lunges/Squats
Kneeling leg raises/circles (glutes)
Inner/Outer leg raises (thighs)
Crunches
Bicycle
Crunch w/ Dumbell
Arms/Back/Shoulders
Assisted Chins (holding side bars instead of front)
Assisted Dip
Bicep Curl
Alternate - Lateral Pulldown/Seated Row
Shoulders (emphasize light weight high reps):
w/ dumbells - Overhead press, Front Raise, Lateral Raise
Hanging Shrugs (one set only)
Alternate - Chest Press/Butterfly
Wednesday's running will need to remain a lighter day, to aid in muscle recovery. So, my major running training will be on Monday and Saturday. In fact, I might take Wednesday to do the elliptical machine or a cardio exercise video or something similar to mix things up.
Mon - running
Tues - yoga at lunch and Abs/Legs and ice skating
Wed - lighter running/cardio
Thurs - trapeze
Fri - stretching/rest
Sat - running and ice skating
Sun - Arms/Back/Shoulders (also possibly climbing and/or ice hockey class (if I take it))
Morning routine:
20 jumping jacks
1 set pushups to failure (except on rest day and morning after arms sessions/trapeze - not Fri or Mon)
Crunches and Back Extensions (except on rest day and morning after abs session - not Fri or Wed)
Stretching - straddle split (over to left, right, middle), strattle from knees, pike stretch, butterfly stretch, quad stretch, front splits (both sides)
Abs/Legs:
Weight Room -
Hanging leg lifts
Leg Press
Leg Extension
Laying down leg lifts
Weighted abdominal press
Upstairs -
Alternate - Lunges/Squats
Kneeling leg raises/circles (glutes)
Inner/Outer leg raises (thighs)
Crunches
Bicycle
Crunch w/ Dumbell
Arms/Back/Shoulders
Assisted Chins (holding side bars instead of front)
Assisted Dip
Bicep Curl
Alternate - Lateral Pulldown/Seated Row
Shoulders (emphasize light weight high reps):
w/ dumbells - Overhead press, Front Raise, Lateral Raise
Hanging Shrugs (one set only)
Alternate - Chest Press/Butterfly
My First Trapeze Class!!!!
I had my very first trapeze class last night! Overall it was awesome! The drive to it from work was shorter than I had expected, which was nice, and the parking situation was good. Because I arrived so early, I had a chance to take some pictures with my iphone before the class started. Once I figure out how to post them, I'll get them up.
I got one pic up - of me taken in a mirror, but I have some others of the circus ring where we practiced, but I can't get them to go through from my phone to my e-mail account. Ok, spent 20 minutes walking around outside to find a network so that I could send another picture through from my iphone. The 2nd picture that I just put up is of the ring we practiced in. All the trapezes were still rigged up on the ceiling since my pics were before class when almost no one was there. We used 3 trapezes during the class. There were 2 more pics that I wanted to post, but due to technical difficulties, this will have to do for now.
The class started with an extensive stretching session, which was really good. I found that I was the most flexible student in the class, which was a boost. I suppose all my stretching for the past 11 weeks has paid off. I do need to start focusing on my straddle stretch more, though. That's my weakest stretching area.
Fitness-wise regarding weight I was in the middle, so that was good. My outfit was good for the top half (I decided to wear a fitted sports bra which extended down as a shirt, covering my abdomen as well. You'll be able to see it in the picture when I upload it.). The bottom part will need to change. I wore some biker shorts with regular shorts over them. This looked fine, but it's better to have some fabric all the way down so that it gives a bit of protection to the backs of the knees for hangs. So, I will make that correction for next week.
There are 6 of us in the class (although 1 person wasn't there). Out of the 5 of us, 4 were female, and 1 was male. Everyone looked to be early to mid-twenties. I'm sure I looked around that same age as well even though I'll be 30 next week. 2 women had taken the class before. The other woman was more in my boat. She had never done any type of trapeze class before. She was actually big into ballet in the past. She really had the look of a dancer, too, long lines and excellent toe point. Then the only guy has a fiancee who is an aerialist, and he wants to be able to do partner work with her.
The instructor was in excellent physical shape. Her body fat percentage had to be extremely low. She had been teaching aerial for 7 years, making her probably in her upper 20s. She's 5'1 1/2, and she had a really fun attitude - positive and fun but not overdoing it.
Ok, so after we did the stretching, we started on the trapeze. The instructor did a demonstration first, and then we each took turns doing the routine, with her spotting us.
I was impressed at how much we actually did in the first class. We wound up doing 2 different series of routines. Here is what we did:
Basic Hang
Double-Up (Tuck through to pike)
Double Knee Hang (Hocks Hang)
Bird's Nest
Double-Up (Pike Tuck through to down)
Down
and then...
Basic Hang
Double-Up (Tuck through to pike)
Double Knee Hang (Hocks Hang)
Double-Up (Tuck through to pike)
Up to a sit
Stand
Lean forward - toe to knee, leg out forward
Lean Backwards - toe to knee, leg out backwards
Stand
Sit
Double-Up (Pike Tuck through to down)
Down
You can see what some of these moves are via this link:
http://www.fedec.net/fr/manuel%201%20-%20part%202.pdf
The instructor called the Tuck through to pike something else, but I forgot what it was called, so I just went with the name that the web site had.
We were given 2 different options for the Double-Up (tuck through to pike) move. The first was to tuck into a ball while moving your legs through your arms under the bar. The second option was to keep your legs straight in a piked position, keeping them straight all the way through under the bar. The instructor advised me to take the 2nd option, saying that my pike stretch was really good and that I would be able to do it well. The 2nd option, however, is much harder. It requires more abdominal strength. If you think about it, you have to hang and then lift your legs up all the way through. It also requires strength in the quads muscles in your legs. I will definitely get it in the 14 weeks, but I will need to build up some more strength. I can do it very well, coming down from the trapeze, as that requires the same flexibility, but not quite as much strength.
The instructor was really good regarding safety, especially with the 3 of us who were complete beginners. Also, she pointed out polishing techniques, which were very helpful - e.g. making the movements slow and controlled, striking a pose when we got up into the sit position, and how we were supposed to land when dismounting.
The class itself was an excellent strength training and flexibility workout. It was NOT a cardio workout, though. It's deceptive in how much it worked our muscles because we were all concentrating on learning the techniques and having fun doing the tricks. But, this morning, I really can feel it in my abs, quads, forearms, shoulders, back, etc. Also, my hands are still hurting. My right hand actually has 3 red spots on it, where I must have busted some small capillaries or something. I'm glad I started toughening up my hands. It will definitely take a while to get the toughness built up. Also, the back of my left knee has a red spot and is hurting. I definitely need to wear long pants/leggings next week. But, I'm almost proud of these things. It's proof that I'm on my way to learning the static trapeze.
Oh yeah! And we ended the class with some conditioning - 20 hanging shrugs (I was one of the few who was able to do it all in a row without dropping) and 35 crunches.
As a result of this class, there are several things that I'm going to need to change regarding my fitness routine. I need to focus my strength training on the muscles that I need for the trapeze. There are several new exercises that I'm going to add to my regimen (e.g. leg lifts while hanging from the pull up bar), and some exercises that I'm going to modify (e.g. assisted chin holding the side bars rather than the bar in front to help me be able to pull up from seated on the trapeze to standing). I also need to work on my toe point. I intentionally did not point my toes well in the first class because I wasn't sure about it. My feet are a bit messed up (flat arches, a tendon connected wrong), and I didn't want to cramp them. There's a toe pointing stretch that we were shown that I'm going to practice, and I want to practice just pointing my toes at home to see where I am with it before I try pointing them fully in class.
This was definitely an amazing experience. I'll be posting in the next couple of days regarding the changes in my weights sessions. It's good anyway to mix that up to keep the body guessing. Also, I'll be concentrating more on abdominal muscles, too. In 14 weeks - well, I suppose 13 weeks now, I'll be performing on the trapeze! It's hard to believe, but after the first class, I feel confident that I'll be able to do it.
Thursday, September 25, 2008
Bananas
A few days back I had mentioned how much having an apple along side my plain yogurt enhanced both the apple and the yogurt. On the recommendation of a fried who commented on the post, I figured I would try having a banana with the yogurt. Normally, I have not been a fan of plain bananas. I love bananas as part of a fruit smoothie, and in the past I have enjoyed a banana foster dessert. However, just plain bananas have never really been anything that I've enjoyed. I used to eat them occasionally as a kid, but I haven't had one plain in at least 10 years. So, I figured I was due to try them again, as some of my tastes have changed over time.
Unfortunately, I am still not a fan of plain bananas (or of bananas eaten interspersed with yogurt). The flavor is ok, but the banana itself is a mushy texture that makes me almost gag at times. But, I ate the whole banana (minus a piece at each end). I gave it a shot, but bananas are still not my thing plain.
However, they have some really good nutrients in them, so I might need to start making fruit smoothies with bananas again sometimes. Frozen berries are easy to stock up on, and I always have yogurt and protein powder. My husband likes to eat 2-3 bananas each week, so I do buy them weekly. The only minus regarding making smoothies is the clean-up of the blender.
Unfortunately, I am still not a fan of plain bananas (or of bananas eaten interspersed with yogurt). The flavor is ok, but the banana itself is a mushy texture that makes me almost gag at times. But, I ate the whole banana (minus a piece at each end). I gave it a shot, but bananas are still not my thing plain.
However, they have some really good nutrients in them, so I might need to start making fruit smoothies with bananas again sometimes. Frozen berries are easy to stock up on, and I always have yogurt and protein powder. My husband likes to eat 2-3 bananas each week, so I do buy them weekly. The only minus regarding making smoothies is the clean-up of the blender.
Thursday, Week 11
Who hoo! Trapeze class today after work. Can't wait. Still didn't sleep great. Fell asleep ok at night, but woke to my husband's alarm at 4:45am. At least he got up without snoozing, though. I kind of dozed until almost 7am but never really did get back to sleep. It seems that I have become a light sleeper, and once I wake up, it's hard for me to get back to sleep. I'm not sure what the solution for this is...
Food:
Breakfast: 1/2 Kashi Lean (70/6.5), 1/2 Milk (40/4), Banana (90/1), Yogurt (55/5.5)
Lunch: Salad (25/0), 2 Turkey (40/8.5), Chicken Santa Fe (140/20)
Snack: Big Boca Burger (100/18), Pear (100/0)
Pre-Trapeze Class: South Beach Bar (140/10)
Post-Trapeze Class: IsoPure (75/18.75), Bread (45/3), Jelly (40/0)
Dinner: Chicken (120/21), Broccoli (60/2)
Snack: WW Fudge Bar 50/1
Total Calories: 1225
Total protein: 119.25
Exercise:
Stretching: Throughout day
10 minutes walk at lunch
90 minute Trapeze Class
Food:
Breakfast: 1/2 Kashi Lean (70/6.5), 1/2 Milk (40/4), Banana (90/1), Yogurt (55/5.5)
Lunch: Salad (25/0), 2 Turkey (40/8.5), Chicken Santa Fe (140/20)
Snack: Big Boca Burger (100/18), Pear (100/0)
Pre-Trapeze Class: South Beach Bar (140/10)
Post-Trapeze Class: IsoPure (75/18.75), Bread (45/3), Jelly (40/0)
Dinner: Chicken (120/21), Broccoli (60/2)
Snack: WW Fudge Bar 50/1
Total Calories: 1225
Total protein: 119.25
Exercise:
Stretching: Throughout day
10 minutes walk at lunch
90 minute Trapeze Class
Wednesday, September 24, 2008
Wednesday, Week 11
Yesterday was a good day. Unfortunately, the quality/amount of sleep that I've been getting hasn't been all that good lately. Last night I went to bed around 10:30, but I felt a bad vibe in the room which made it difficult to get to sleep. I got up and dragged my husband to bed around 11pm, and then I was able to sleep. At 5:10am, his series of alarms started going off. He has 3 different alarms, so it was 3 different beeps between 5:10 and 5:15am. This series continued until about 6am when I was finally sick of it and told him to turn them all off, at which time he did and he got up. I finally got back to sleep maybe 15 minutes after that, but then around 6:30am it was time for me to get up if I wanted to carpool with him to work. So, all in all, I got about 6 hours of uninterrupted sleep and then maybe 15 minutes more. Needless to say, it's been an irritable morning. Lots of exercise plus poor sleep is a really horrible combination. I think that all the exercise might be making me a lighter sleeper. In the past, I've been able to sleep right through his alarms. So, something has changed. But, even last weekend with no alarms, I was waking up at 4:10am. I'm going to need to figure something out. I doubt I've gotten a full 8 hours of uninterrupted sleep in over a week now.
So, this morning I'm feeling relatively sore and sluggish. I think I'm going to make today's run an easy one - 2 miles instead of the 3 that I've been doing. I want to be at my best for tomorrow's trapeze class.
Update - I wound up doing 2.5mi. See below.
Food:
Breakfast: IsoPure (75/18.75), Apple (80/0), Yogurt (55/5.5)
Lunch: Salad (25/0), 2 Turkey (40/8.5), Chicken (120/21)
Snack: Clementine (50/1), Fiber One Bar (140/2)
Pre-Run: 4oz Blue Naked Juice (85/0)
Post-Run: IsoPure (50/12.5), Milk (20/2), Bread (45/3), Jelly (40/0)
Dinner: Tilapia (110/23), Soy Beans (100/8), Stir Fry Veggies (50/1.5)
Snack: Skinny Cow Fudge Bar 100/4
Total calories: 1185
Total protein: 110.75
Exercise:
Stretching: Throughout day
10 minute walk at lunch
Treadmill: 2.5 mi, 21:12
Intervals (.7@6mph, .1@5mph, .7@6pmh, .1@5mph, .3@6mph, .1@5mph, .5@6-7mph)
So, this morning I'm feeling relatively sore and sluggish. I think I'm going to make today's run an easy one - 2 miles instead of the 3 that I've been doing. I want to be at my best for tomorrow's trapeze class.
Update - I wound up doing 2.5mi. See below.
Food:
Breakfast: IsoPure (75/18.75), Apple (80/0), Yogurt (55/5.5)
Lunch: Salad (25/0), 2 Turkey (40/8.5), Chicken (120/21)
Snack: Clementine (50/1), Fiber One Bar (140/2)
Pre-Run: 4oz Blue Naked Juice (85/0)
Post-Run: IsoPure (50/12.5), Milk (20/2), Bread (45/3), Jelly (40/0)
Dinner: Tilapia (110/23), Soy Beans (100/8), Stir Fry Veggies (50/1.5)
Snack: Skinny Cow Fudge Bar 100/4
Total calories: 1185
Total protein: 110.75
Exercise:
Stretching: Throughout day
10 minute walk at lunch
Treadmill: 2.5 mi, 21:12
Intervals (.7@6mph, .1@5mph, .7@6pmh, .1@5mph, .3@6mph, .1@5mph, .5@6-7mph)
Salmon Burger
Someone asked about the salmon burgers that I bought at Sams. I tried them out for dinner on Tuesday, and it was awesome! I was highly impressed. It tasted amazing. I had mine on a single piece of whole wheat sandwich bread, but I would bet that it would be just as good on a regular hamburger bun. My husband even like it so much that he asked me to make him one. This is impressive because he's not usually a fan of fish.
The only negative for me was the preparation. I opened the box expecting the burgers to be individually packaged in some way. But, there were 2 packages, each with 5 burgers in them. That would have been fine, but the burgers were fused together in a frozen mass. Of course I only realized this after I had already cut the package open (of course not noticing the zip lock thing on the opposite end of the package). So, I had to run hot water over it to get it to where I could separate the burgers out individually. I took mine and put the rest into zip locks to go back in the freezer. Then, I looked on the box regarding preparation, thinking that I had remembered microwave instructions. But, they only had grilling and baking instructions. I needed to be quick, so I put it to defrost in the microwave. Then, after that, I kept microwaving it at 50% and 60% power, flipping the burger each time, until it was finally cooked. It was a pain because each time I flipped the burger, I had to wash my hands off - the salmon burgers are a bit sticky/slimy when raw. I wound up flipping the burger about 6 or 7 times. But, when it was finally done, it was worth it. I'll bet the burger would be really good grilled, but that will be for another time.
So, overall, I highly recommend them. Just make sure you don't make the same preparation mistakes that I did.
The only negative for me was the preparation. I opened the box expecting the burgers to be individually packaged in some way. But, there were 2 packages, each with 5 burgers in them. That would have been fine, but the burgers were fused together in a frozen mass. Of course I only realized this after I had already cut the package open (of course not noticing the zip lock thing on the opposite end of the package). So, I had to run hot water over it to get it to where I could separate the burgers out individually. I took mine and put the rest into zip locks to go back in the freezer. Then, I looked on the box regarding preparation, thinking that I had remembered microwave instructions. But, they only had grilling and baking instructions. I needed to be quick, so I put it to defrost in the microwave. Then, after that, I kept microwaving it at 50% and 60% power, flipping the burger each time, until it was finally cooked. It was a pain because each time I flipped the burger, I had to wash my hands off - the salmon burgers are a bit sticky/slimy when raw. I wound up flipping the burger about 6 or 7 times. But, when it was finally done, it was worth it. I'll bet the burger would be really good grilled, but that will be for another time.
So, overall, I highly recommend them. Just make sure you don't make the same preparation mistakes that I did.
Ice Skates
I tried out hockey skates at my ice skating class. It seemed as though the blades were really dull, though. At first I was slipping all over. Then, I got a bit more proficient with them a few minutes into the lesson. The difference between hockey and figure skates are that the hockey skates are rounded towards the front and the back of the skate. With figure skates, you have the toe pick in the front, and the back of the blade extends farther back, flat.
I think I may have actually done a bit better with skating backwards with the hockey skates. Without the toe pick in the way, it's easier to get a good push on the front inside edge of the blade.
However, in the free skate, I noticed that I felt a lot more unstable than at last week's free skate. I was not able to take the turns nearly as well. So, I switched out to a pair of figure skates to test out the differences. After getting the figure skates on, I was able to fly across the ice. I no longer had to be so careful on the turns. I could just let loose and build up speed without worrying about falling.
I found out more about the ice hockey class. It's $90 for the 7 lessons (45 minutes long). So, the price isn't too bad. I just am still concerned that I am not a strong enough skater to benefit from it - especially when on hockey skates (although perhaps some of my trouble came from really dull blades). But, I don't have to decide yet. I still have a couple more weeks.
I think I may have actually done a bit better with skating backwards with the hockey skates. Without the toe pick in the way, it's easier to get a good push on the front inside edge of the blade.
However, in the free skate, I noticed that I felt a lot more unstable than at last week's free skate. I was not able to take the turns nearly as well. So, I switched out to a pair of figure skates to test out the differences. After getting the figure skates on, I was able to fly across the ice. I no longer had to be so careful on the turns. I could just let loose and build up speed without worrying about falling.
I found out more about the ice hockey class. It's $90 for the 7 lessons (45 minutes long). So, the price isn't too bad. I just am still concerned that I am not a strong enough skater to benefit from it - especially when on hockey skates (although perhaps some of my trouble came from really dull blades). But, I don't have to decide yet. I still have a couple more weeks.
Tuesday, September 23, 2008
Yoga Class
Ok, as if I weren't doing enough fitness activities, I just added another one into the mix. Some ladies in my department at work let me know that they are joining the 6-week yoga class at work. It starts next week and is on Tuesdays from 12:15pm - 1pm. They said that it looked very low intensity-wise (they saw a sample class today) but looked like it was a lot of stretching. So, this will be a fun addition to my Tuesdays! I've often considered trying yoga, and it will be good to socialize more with my co-workers. There will be 4 of us going to the class. Plus, it's only $5/class, so it's a relatively inexpensive way to get an introduction to yoga.
Tuesday, Week 11
We left for work early this morning, so I should be able to do my weights before my ice skating lesson tonight.
One thing I've learned is that I can take my cereal to work with me if I don't have time to eat it at home. I simply put the cereal into a plastic container and the milk into the same kind of 4oz container that I use for my yogurt, and all is good. So, this opens up cereal as an option for breakfast during the work week.
If you look at my weight stats for today, you might notice the differing numbers for weights (40, 17.5, etc). My weight machine is designed to go in increments of 5 lbs up to 35 lbs. Then, it switches to 10 lb increments. This has always been bothersome to me. Yesterday I stopped off at a fitness store on the way to Sams and asked them if they had a solution for me. I bought 2 weight plates that I was able to put onto my weight stack - a 5lb one, and a 2.5 lb one. So, now my weights are completely flexible!
Food:
Breakfast: 1/2 Kashi Lean (70/6.5), 1/2 Milk (40/4), Apple (80/0), Yogurt (55/5.5)
Lunch: Salad (25/0), 1 Turkey (20/4.25), Chicken (60/10.5), Minestrone Soup (140/6)
Snack: Boca Burger (70/13), Clementine (50/1)
Post-Weights: IsoPure (75/18.75), Milk (20/2), Bread (45/3), Jelly (40/0)
Post-Skate: IsoPure (50/12.5)
Dinner: Salmon Burger (130/22), Broccoli (60/2), Bread (45/3)
Snack: Fudge Bar(60/3)
Total Calories: 1135
Total Protein: 118
Exercise:
Stretching: Throughout day
10 minute walk at lunch
Weights: Chest/Tricep
Push Up 12, 9, 7, 6, 5 (focused on form, nose to floor on all)
Chest Press 10/40, 8/45, 6/55, 4/60, 5/55
Assisted Dip 10/65, 8/55, 6/50, 4/45, 8/50
Shoulder Press 10/22.5, 8/25, 6/30, 5/32.5, 5/30
Butterfly 10/15, 8/17.5, 6/20, 4/22.5, 8/17.5
Abdominal:
25 Leg Lifts
Weighted Crunches: 20/25, 10/35
Ice Skating: 30 minute lesson, 20 min free skate
One thing I've learned is that I can take my cereal to work with me if I don't have time to eat it at home. I simply put the cereal into a plastic container and the milk into the same kind of 4oz container that I use for my yogurt, and all is good. So, this opens up cereal as an option for breakfast during the work week.
If you look at my weight stats for today, you might notice the differing numbers for weights (40, 17.5, etc). My weight machine is designed to go in increments of 5 lbs up to 35 lbs. Then, it switches to 10 lb increments. This has always been bothersome to me. Yesterday I stopped off at a fitness store on the way to Sams and asked them if they had a solution for me. I bought 2 weight plates that I was able to put onto my weight stack - a 5lb one, and a 2.5 lb one. So, now my weights are completely flexible!
Food:
Breakfast: 1/2 Kashi Lean (70/6.5), 1/2 Milk (40/4), Apple (80/0), Yogurt (55/5.5)
Lunch: Salad (25/0), 1 Turkey (20/4.25), Chicken (60/10.5), Minestrone Soup (140/6)
Snack: Boca Burger (70/13), Clementine (50/1)
Post-Weights: IsoPure (75/18.75), Milk (20/2), Bread (45/3), Jelly (40/0)
Post-Skate: IsoPure (50/12.5)
Dinner: Salmon Burger (130/22), Broccoli (60/2), Bread (45/3)
Snack: Fudge Bar(60/3)
Total Calories: 1135
Total Protein: 118
Exercise:
Stretching: Throughout day
10 minute walk at lunch
Weights: Chest/Tricep
Push Up 12, 9, 7, 6, 5 (focused on form, nose to floor on all)
Chest Press 10/40, 8/45, 6/55, 4/60, 5/55
Assisted Dip 10/65, 8/55, 6/50, 4/45, 8/50
Shoulder Press 10/22.5, 8/25, 6/30, 5/32.5, 5/30
Butterfly 10/15, 8/17.5, 6/20, 4/22.5, 8/17.5
Abdominal:
25 Leg Lifts
Weighted Crunches: 20/25, 10/35
Ice Skating: 30 minute lesson, 20 min free skate
Monday, September 22, 2008
Food Choices
I went to Sams today and found some really good stuff. Here is a list of some of my food choices (Calories/Protein/Sodium):
5oz Chicken Breasts 150/27/300
Salmon Burgers 130/22/470
Big Boca Burgers 100/18/400
Tilapia 110/23/35
Crab Cake 110/14/580 (580 is including sauce, which I don't eat)
Turkey Tenderloin 200/38/430 (430 is including the bacon, which I don't eat)
Misquette Chicken 170/30/590
Salmon Filets 202/34.5/50
Reg Boca Burgers 70/13/280
South Beach Bars 140/10/160
Egg Beater Omelet 100/16/412 (includes sodium in egg beaters, smart balance, and 1 turkey)
1/2 Kashi 70/6.5/43
1/2 Milk 40/4/60
4 oz Yogurt 55/5.5/80
1 IsoPure 100/25/160
3/4 IsoPure 75/18.75/120
1/2 IsoPure 50/12.5/80
3 Turkey 60/13/409
2 Turkey 40/8.5/273
1 Turkey 20/4.25/137
Bread 45/3/105
Polmer All Fruit Jam 40/0
Kashi Waffle 85/4/115
1/4 cup Sugar Free Syrup 35/0/50
Med Apple 80/0/0
Clementine 50/1/0
Pear 100/0/0
1 Almond 7/0.3
Skinny Cow Fudge Bar 100/4/45
Sweet Freedom Fudge Lite 35/2/45
Sweet Freedom Fudge 50/3 or 60/3
WW Chocolate Mousse Bar 60/2/40
Stir Fry Veggies 50/1.5/30
Broccoli 60/2/40
String Beans 60/2/0
Potato 110/4/0
Soy Beans 100/8/30
Chili's Guiltless Grill Salmon (minus cheese and pico de galla) 460/52/1080
WW Chicken Santa Fe 140/20/800
WW Salisbury Steak 200/19/660
5.8oz Tyson's Beef Shoulder Filet (from Shop N Save) 203/30.45
Pork Roast (from Shop N Save) 144/27
Glucosamine Supplement 0/0/161
Liquid Glucosamine Supplement 10/0/50
New Triflex Glucosamine Supplement 0/0/33
Panda Express -
String Bean Chicken (160 cal/8 fat/12 protein/560 sodium)
Black Pepper Chicken (200 cal/12 fat/13 protein/820 sodium)
Chicken w/ Mushrooms (130 cal/6 fat/11 protein/520 sodium)
Steamed Rice (380 cal/2.5 fat/9 protein/20 sodium)
Mixed Veggies (80 cal/1.5 fat/3 protein/110 sodium)
5oz Chicken Breasts 150/27/300
Salmon Burgers 130/22/470
Big Boca Burgers 100/18/400
Tilapia 110/23/35
Crab Cake 110/14/580 (580 is including sauce, which I don't eat)
Turkey Tenderloin 200/38/430 (430 is including the bacon, which I don't eat)
Misquette Chicken 170/30/590
Salmon Filets 202/34.5/50
Reg Boca Burgers 70/13/280
South Beach Bars 140/10/160
Egg Beater Omelet 100/16/412 (includes sodium in egg beaters, smart balance, and 1 turkey)
1/2 Kashi 70/6.5/43
1/2 Milk 40/4/60
4 oz Yogurt 55/5.5/80
1 IsoPure 100/25/160
3/4 IsoPure 75/18.75/120
1/2 IsoPure 50/12.5/80
3 Turkey 60/13/409
2 Turkey 40/8.5/273
1 Turkey 20/4.25/137
Bread 45/3/105
Polmer All Fruit Jam 40/0
Kashi Waffle 85/4/115
1/4 cup Sugar Free Syrup 35/0/50
Med Apple 80/0/0
Clementine 50/1/0
Pear 100/0/0
1 Almond 7/0.3
Skinny Cow Fudge Bar 100/4/45
Sweet Freedom Fudge Lite 35/2/45
Sweet Freedom Fudge 50/3 or 60/3
WW Chocolate Mousse Bar 60/2/40
Stir Fry Veggies 50/1.5/30
Broccoli 60/2/40
String Beans 60/2/0
Potato 110/4/0
Soy Beans 100/8/30
Chili's Guiltless Grill Salmon (minus cheese and pico de galla) 460/52/1080
WW Chicken Santa Fe 140/20/800
WW Salisbury Steak 200/19/660
5.8oz Tyson's Beef Shoulder Filet (from Shop N Save) 203/30.45
Pork Roast (from Shop N Save) 144/27
Glucosamine Supplement 0/0/161
Liquid Glucosamine Supplement 10/0/50
New Triflex Glucosamine Supplement 0/0/33
Panda Express -
String Bean Chicken (160 cal/8 fat/12 protein/560 sodium)
Black Pepper Chicken (200 cal/12 fat/13 protein/820 sodium)
Chicken w/ Mushrooms (130 cal/6 fat/11 protein/520 sodium)
Steamed Rice (380 cal/2.5 fat/9 protein/20 sodium)
Mixed Veggies (80 cal/1.5 fat/3 protein/110 sodium)
Monday, Week 11
I think this meal planning is going to be really good for me. It's causing me to think about my diet as a daily thing, rather than piecemeal meals. It does take a bit of work, though, and time planning. I'll see how it goes for the next couple of weeks with it and then will go from there.
Wow! The plain yogurt interspersed with eating the apple makes an awesome combination!
Food:
Breakfast: IsoPure (75/18.75), Apple (80/0), Yogurt (55/5.5)
Lunch: Salad (25/0), 2 Turkey (40/8.5), Chicken Santa Fe (140/20)
Snack: Boca Burger (70/13), Pear (100/0), Almonds (35/1.5)
Pre-Run: 4oz Blue Naked Juice (85/0)
Post-Run: IsoPure (75/18.75), Milk (20/2)
Dinner: Chicken (120/21), Potato (110/4) w/ Smart Balance (60), Broccoli (60/2)
Snack: Sweet Freedom Fudge (60/3)
Total calories: 1210
Total protein: 118
Exercise:
Stretching: Throughout day
10 minute walk at lunch
12 minute walk after lunch (errand)
Treadmill: 3 mi, 31:22
Intervals of .2 mi at 5mph / .55 mi at 6mph, for a total of 3 miles - so 4 sets of intervals.
Wow! The plain yogurt interspersed with eating the apple makes an awesome combination!
Food:
Breakfast: IsoPure (75/18.75), Apple (80/0), Yogurt (55/5.5)
Lunch: Salad (25/0), 2 Turkey (40/8.5), Chicken Santa Fe (140/20)
Snack: Boca Burger (70/13), Pear (100/0), Almonds (35/1.5)
Pre-Run: 4oz Blue Naked Juice (85/0)
Post-Run: IsoPure (75/18.75), Milk (20/2)
Dinner: Chicken (120/21), Potato (110/4) w/ Smart Balance (60), Broccoli (60/2)
Snack: Sweet Freedom Fudge (60/3)
Total calories: 1210
Total protein: 118
Exercise:
Stretching: Throughout day
10 minute walk at lunch
12 minute walk after lunch (errand)
Treadmill: 3 mi, 31:22
Intervals of .2 mi at 5mph / .55 mi at 6mph, for a total of 3 miles - so 4 sets of intervals.
Sunday, September 21, 2008
Meal Planning
I realized that I need to fully plan my meals the day before. That way I will get the proper number of calories/protein in for the day. So, you'll start seeing part of my postings the day before the actual day. If I deviate from the food plan, I will modify the posting. Also, I'll update the exercise section as well as notes for the day on the actual day.
My goals for food are going to be 1100-1300 calories and at least 100g of protein. Other goals will be to get in 1-2 fruits per day as well as several servings of vegetables. I am interested in a decently high fiber diet (although I will not specifically track that) as well as a relatively low fat diet (although the "good" fats are important).
Also, you'll see more complex carbohydrates in the meal after a workout (especially running). I've read that they aid in muscle recovery.
If anyone has any comments regarding my ideas for meal planning, please feel free to post. I'm hoping that this change in diet will help take me to the next level.
My goals for food are going to be 1100-1300 calories and at least 100g of protein. Other goals will be to get in 1-2 fruits per day as well as several servings of vegetables. I am interested in a decently high fiber diet (although I will not specifically track that) as well as a relatively low fat diet (although the "good" fats are important).
Also, you'll see more complex carbohydrates in the meal after a workout (especially running). I've read that they aid in muscle recovery.
If anyone has any comments regarding my ideas for meal planning, please feel free to post. I'm hoping that this change in diet will help take me to the next level.
Sunday, Week 11 (with Progress Update)
My progress this week was better than I had expected. After a non-energized beginning of the week, I rallied and came back strong towards the end. My 3K race really energized and motivated me to push towards the next level. I'm going to follow that new weekly schedule, and I'm going to train my running towards a 5K race. Perhaps I'll do one of the November ones in the area.
As for this week, my trapeze class will be starting. I'm excited about it, but slightly nervous. I wish I were stronger at the start. I should have been doing these hanging exercises weeks ago (if only I had known). Also, I've started doing my weights without the weight lifting gloves to toughen my hands. That should help, as well. Perhaps after the 14-week class, I'll be able to do pull-ups. That would be awesome, as it's been a personal goal of mine for quite some time. I figure in 14 weeks I should be at about a peak level of fitness. If I lose a pound a week, I'll be down to about 112lbs. I'm not sure how realistic that is with a desk job, though. So, I'll have to see. The lowest I've been as an adult (out of school) is 117 lbs. It will be an exciting journey. Eventually, I'll have to figure out and post some progress photos. Also, I'll post pics of my trapeze performance in 14 weeks.
Progress:
Weight: 125.4lbs (137.8 baseline, 126.2 last week, down .8 from last week!)
Waist: 28.5 inches (31.5 baseline, 29 last week, down .5 from last week!)
Below Waist: 31.75 inches (33.25 baseline, 32 last week, down .25 from last week!)
Body Fat: 30% (34% week 5 baseline, 31% last week, down 1% from last week)
(The body fat thing on my scale I'm thinking is way off. I really need to get some body fat caliapers. That would be more accurate. This is only accurate for following trends.)
Food:
Breakfast: Egg Beater Omelet (100/16), Apple (80/0), Yogurt (55/5.5)
Post-Workout: IsoPure (75/18.75), Milk (25/2.25)
Lunch: 1 Kashi Lean (140/13), 1 milk (90/9)
Snack: Boca Burger (70/13), Clementine (50/1)
Dinner: 5.8oz Tyson's Beef Shoulder Filet (203/30.45), Stir Fry Veggies (50/1.5), Soy Beans (100/8)
Snack: Skinny Cow (100/4)
Total calories: 1138
Total protein: 122.45
Exercise:
Stretching: Throughout day
5 min warmup on treadmill - .35 mi
Weights: Back/Bicep
Assisted Chin: 10/60, 8/55, 6/45, 4/35, 4/45
Bicep Curl: 10/20, 8/25, 6/25, 4/30, 7/25
Lat Bar Pull Down: 10/45, 8/45, 6/55, 3/65, 7/55
Seated Row: 10/45, 8/45, 6/55, 4/65, 15/45
Hangs: 35, 30, 26, 24, 20
Seated Bicep Curls: (L & R) 12/10, 10/10, 7/15, 10/10, 8/10
As for this week, my trapeze class will be starting. I'm excited about it, but slightly nervous. I wish I were stronger at the start. I should have been doing these hanging exercises weeks ago (if only I had known). Also, I've started doing my weights without the weight lifting gloves to toughen my hands. That should help, as well. Perhaps after the 14-week class, I'll be able to do pull-ups. That would be awesome, as it's been a personal goal of mine for quite some time. I figure in 14 weeks I should be at about a peak level of fitness. If I lose a pound a week, I'll be down to about 112lbs. I'm not sure how realistic that is with a desk job, though. So, I'll have to see. The lowest I've been as an adult (out of school) is 117 lbs. It will be an exciting journey. Eventually, I'll have to figure out and post some progress photos. Also, I'll post pics of my trapeze performance in 14 weeks.
Progress:
Weight: 125.4lbs (137.8 baseline, 126.2 last week, down .8 from last week!)
Waist: 28.5 inches (31.5 baseline, 29 last week, down .5 from last week!)
Below Waist: 31.75 inches (33.25 baseline, 32 last week, down .25 from last week!)
Body Fat: 30% (34% week 5 baseline, 31% last week, down 1% from last week)
(The body fat thing on my scale I'm thinking is way off. I really need to get some body fat caliapers. That would be more accurate. This is only accurate for following trends.)
Food:
Breakfast: Egg Beater Omelet (100/16), Apple (80/0), Yogurt (55/5.5)
Post-Workout: IsoPure (75/18.75), Milk (25/2.25)
Lunch: 1 Kashi Lean (140/13), 1 milk (90/9)
Snack: Boca Burger (70/13), Clementine (50/1)
Dinner: 5.8oz Tyson's Beef Shoulder Filet (203/30.45), Stir Fry Veggies (50/1.5), Soy Beans (100/8)
Snack: Skinny Cow (100/4)
Total calories: 1138
Total protein: 122.45
Exercise:
Stretching: Throughout day
5 min warmup on treadmill - .35 mi
Weights: Back/Bicep
Assisted Chin: 10/60, 8/55, 6/45, 4/35, 4/45
Bicep Curl: 10/20, 8/25, 6/25, 4/30, 7/25
Lat Bar Pull Down: 10/45, 8/45, 6/55, 3/65, 7/55
Seated Row: 10/45, 8/45, 6/55, 4/65, 15/45
Hangs: 35, 30, 26, 24, 20
Seated Bicep Curls: (L & R) 12/10, 10/10, 7/15, 10/10, 8/10
Saturday, September 20, 2008
Saturday, Week 10
Well, my muscle blitzing was a success. Unfortunately, my legs are still sore from Thursday, especially my right quad and both calves. So, I'm not sure what that's going to do to my cardio that I was planning for today.
One new thing. With food, I'm going to be tracking my protein now, too.
Food:
Breakfast: IsoPure (75/18.75), Milk (25/2.25)
Post Run: IsoPure (50/12.5), Whole Wheat Bread (45/3), Polmer All Fruit Jam (40/0)
Lunch: Egg Beater Omelet (100/16), Broccoli (60/2), Apple (80/0)
Snack: Smart Ones Salisbury Steak (200/19)
Dinner: 5.8oz Tyson's Beef Shoulder Filet (203/30.45), Potato (110/4) w/ Smart Balance (60), Stir Fry Veggies (50/1.5)
Snack: Skinny Cow Bar (100/4)
Total Calories: 1198
Total Protein: 113.45
Exercise:
Stretching: Throughout day
Treadmill: 3 mi, 31:35
I found a training guide to a 5K race (3 miles), so I decided to start a modified version of that. Today I did intervals of .5 mi at 6mph and then .25 mi at 5mph. I will no longer be recording that I've done at least a 1 min warm-up and cool down at 3.6mph. That will be implied whenever I run.
One new thing. With food, I'm going to be tracking my protein now, too.
Food:
Breakfast: IsoPure (75/18.75), Milk (25/2.25)
Post Run: IsoPure (50/12.5), Whole Wheat Bread (45/3), Polmer All Fruit Jam (40/0)
Lunch: Egg Beater Omelet (100/16), Broccoli (60/2), Apple (80/0)
Snack: Smart Ones Salisbury Steak (200/19)
Dinner: 5.8oz Tyson's Beef Shoulder Filet (203/30.45), Potato (110/4) w/ Smart Balance (60), Stir Fry Veggies (50/1.5)
Snack: Skinny Cow Bar (100/4)
Total Calories: 1198
Total Protein: 113.45
Exercise:
Stretching: Throughout day
Treadmill: 3 mi, 31:35
I found a training guide to a 5K race (3 miles), so I decided to start a modified version of that. Today I did intervals of .5 mi at 6mph and then .25 mi at 5mph. I will no longer be recording that I've done at least a 1 min warm-up and cool down at 3.6mph. That will be implied whenever I run.
Friday, September 19, 2008
Minimum Number of Calories
I think I haven't been eating enough calories. I've been aiming for the 900-1000 range. I think I need to increase this to 1100 - 1300, especially with my increasing the intensity of my workouts. I don't want to put my body into starvation mode. I need to support my muscles and exercise efforts.
I think that I will add some complex carbohydrates after exercising (in addition to the protein that I already take). I've read that this is also important for muscle recovery.
If I don't hit my calories for the day, I'll have some fruit or cereal at night to make up the difference. I'm going to try this for the next week or so to see how it goes. I might buy some potatoes that I can bake and have some of. That would be good for my post-exercise meal.
It's so tricky, figuring out how many calories I should aim to hit. If anyone has suggestions or opinions, I'm more than interested.
I think that I will add some complex carbohydrates after exercising (in addition to the protein that I already take). I've read that this is also important for muscle recovery.
If I don't hit my calories for the day, I'll have some fruit or cereal at night to make up the difference. I'm going to try this for the next week or so to see how it goes. I might buy some potatoes that I can bake and have some of. That would be good for my post-exercise meal.
It's so tricky, figuring out how many calories I should aim to hit. If anyone has suggestions or opinions, I'm more than interested.
Friday, Week 10
My goal for yesterday was to blitz my muscles and really kick up the intensity. It worked quite well. My legs are moderately sore (which they haven't been in a long time). Also, my back muscles are sore (probably from the new hang exercises that I've been doing). And, my abdominal muscles are slightly sore. Now, all that's left is to blitz the chest/triceps muscles, and then I'll have an excellent start at going into high gear. I've been plateaued for the past week or so, and I think this will allow me to push on.
For food today, I'm going to be aware of my protein levels. I wouldn't mind having a BBQ of steak with 1/2 a baked potato for after the weights. That could be an excellent combination. I suppose I have calorie goals of 900-1000 for most days, with going over 100-200 calories every so often to keep my body guessing.
Edited: Calorie goals 1100-1300/day
Also, kudos to me for avoiding the beer and wine at the company picnic yesterday (as well as choosing to eat only grilled chicken breasts and fruit there).
Food:
Breakfast: IsoPure (50)
Snack: Peach (50)
Lunch: Salad (20), 2 turkey (40), Leek Soup (100), Yogurt (55)
Snack: Apple (80)
Snack: Almonds (55)
Dinner: Red Lobster (1/2 salmon (258), salad (52), broccoli (56), baked potato (179))
Post-Weights: IsoPure (75), Milk (45)
Total: 1115
Exercise:
Stretching: Throughout day
10 minute walk at work
Weights: Chest/Tricep
Push Up 12, 9, 7, 6, 4 (focused on form, nose to floor on all)
Chest Press 10/35, 8/45, 6/55, 3/65, 6/55
Assisted Dip 10/65, 8/60, 6/55, 4/50, 6/55
Shoulder Press 10/20, 8/25, 6/30, 4/35, 4/30
Butterfly 10/15, 8/20, 6/20, 4/20, 8/15
Tricep Press 12/20, 8/20, 6/25, 4/25, 4/20
Exercised with a friend. Was fun. New tunes.
For food today, I'm going to be aware of my protein levels. I wouldn't mind having a BBQ of steak with 1/2 a baked potato for after the weights. That could be an excellent combination. I suppose I have calorie goals of 900-1000 for most days, with going over 100-200 calories every so often to keep my body guessing.
Edited: Calorie goals 1100-1300/day
Also, kudos to me for avoiding the beer and wine at the company picnic yesterday (as well as choosing to eat only grilled chicken breasts and fruit there).
Food:
Breakfast: IsoPure (50)
Snack: Peach (50)
Lunch: Salad (20), 2 turkey (40), Leek Soup (100), Yogurt (55)
Snack: Apple (80)
Snack: Almonds (55)
Dinner: Red Lobster (1/2 salmon (258), salad (52), broccoli (56), baked potato (179))
Post-Weights: IsoPure (75), Milk (45)
Total: 1115
Exercise:
Stretching: Throughout day
10 minute walk at work
Weights: Chest/Tricep
Push Up 12, 9, 7, 6, 4 (focused on form, nose to floor on all)
Chest Press 10/35, 8/45, 6/55, 3/65, 6/55
Assisted Dip 10/65, 8/60, 6/55, 4/50, 6/55
Shoulder Press 10/20, 8/25, 6/30, 4/35, 4/30
Butterfly 10/15, 8/20, 6/20, 4/20, 8/15
Tricep Press 12/20, 8/20, 6/25, 4/25, 4/20
Exercised with a friend. Was fun. New tunes.
Thursday, September 18, 2008
1st 3K Race!
Race results on my first 3K race ever:
Time: 17 min 46 sec
Mile pace: 9 min 32 sec
Speed: 6.29 mph
I came in as the 6th fastest female in the race. The winner (a male) came in at a time of around 12 minutes! Crazy!
The race was awesome. I didn't expect to be so fast. Normally when I run, it's not at 6.29mph for a long distance. Plus, this was outdoors. The course was awesome for the most part. Most of it was in the shade. But, there was this long straight away stretch along the highway that was in the blazing hot sun. Plus, it was a slight incline! So, the terrain was definitely NOT what I was used to, since I run almost strictly indoors on the treadmill. By the end of the race, I was feeling slightly ill. I had to take a couple of walk breaks towards the middle and end of the course. I'll bet my top speed was pretty fast, since I was able to do 6.29mph overall for the 1.86 miles. Awesome experience overall, and I would recommend it to anyone interested in running. Maybe next time I'll train for a 5K race.
Here were the winning times in the 3K race. I was only a bit over a minute out of the running for 3rd! Lol.
Male:
1st - 11:23
2nd - 12:18
3rd - 13:20
Female:
1st - 14:01
2nd - 14:17
3rd - 16:42
Time: 17 min 46 sec
Mile pace: 9 min 32 sec
Speed: 6.29 mph
I came in as the 6th fastest female in the race. The winner (a male) came in at a time of around 12 minutes! Crazy!
The race was awesome. I didn't expect to be so fast. Normally when I run, it's not at 6.29mph for a long distance. Plus, this was outdoors. The course was awesome for the most part. Most of it was in the shade. But, there was this long straight away stretch along the highway that was in the blazing hot sun. Plus, it was a slight incline! So, the terrain was definitely NOT what I was used to, since I run almost strictly indoors on the treadmill. By the end of the race, I was feeling slightly ill. I had to take a couple of walk breaks towards the middle and end of the course. I'll bet my top speed was pretty fast, since I was able to do 6.29mph overall for the 1.86 miles. Awesome experience overall, and I would recommend it to anyone interested in running. Maybe next time I'll train for a 5K race.
Here were the winning times in the 3K race. I was only a bit over a minute out of the running for 3rd! Lol.
Male:
1st - 11:23
2nd - 12:18
3rd - 13:20
Female:
1st - 14:01
2nd - 14:17
3rd - 16:42
Exercise Schedule
Because I'm doing so many activities, I figured I needed to come up with a weekly fitness schedule. So far, I've simply been alternating cardio and weights (with some rest days thrown in the mix). But, I figure I need to be more organized now with 3 days scheduled.
Mon - running
Tues - yoga at lunch and ice skating and weights
Wed - running
Thurs - trapeze
Fri - stretching/rest
Sat - ice skating and running
Sun - climbing and/or weights and/or ice hockey class (if I take it)
My trapeze class starts next week, so today is a cardio day. I'm going to see if I can convince a friend to do some weights with me tomorrow (which will normally be my rest day from now on). And, then ice skating on Sat is closed this weekend due to some tournament. So, I'll have to see. I really want to kick it into the next gear so that I'll be able to succeed at my trapeze class.
If anyone has any feedback on this schedule, please let me know.
Mon - running
Tues - yoga at lunch and ice skating and weights
Wed - running
Thurs - trapeze
Fri - stretching/rest
Sat - ice skating and running
Sun - climbing and/or weights and/or ice hockey class (if I take it)
My trapeze class starts next week, so today is a cardio day. I'm going to see if I can convince a friend to do some weights with me tomorrow (which will normally be my rest day from now on). And, then ice skating on Sat is closed this weekend due to some tournament. So, I'll have to see. I really want to kick it into the next gear so that I'll be able to succeed at my trapeze class.
If anyone has any feedback on this schedule, please let me know.
Thursday, Week 10
It's race day today! I feel strong. Wish me luck. The race will start at 11:45pm. Looks like the weather should remain good.
Breakfast: Kashi Lean (80), Milk (50)
Snack: Peach (50)
Pre-Race: 4 oz Blue Naked Juice (85)
Post-Race: IsoPure (50)
Lunch: Salad (20), 2 Turkey (40), Leek Soup (80)
Snack: Yogurt (55)
Dinner: 2 Grilled Chicken (240), Mixed Fruit (100)
Post-Run: IsoPure (50)
Snack: Broccoli (40), Fudge Bar (50)
Total: 990
Exercise:
Stretching: Throughout day
3K Race - 17:48 (6.29mph)!
3 Hangs
20 Leg Lifts, 20 Weighted Ab Pull Downs
Treadmill: 22:30 for 2.10 miles (2 mi consecutive, 20:50)
Breakfast: Kashi Lean (80), Milk (50)
Snack: Peach (50)
Pre-Race: 4 oz Blue Naked Juice (85)
Post-Race: IsoPure (50)
Lunch: Salad (20), 2 Turkey (40), Leek Soup (80)
Snack: Yogurt (55)
Dinner: 2 Grilled Chicken (240), Mixed Fruit (100)
Post-Run: IsoPure (50)
Snack: Broccoli (40), Fudge Bar (50)
Total: 990
Exercise:
Stretching: Throughout day
3K Race - 17:48 (6.29mph)!
3 Hangs
20 Leg Lifts, 20 Weighted Ab Pull Downs
Treadmill: 22:30 for 2.10 miles (2 mi consecutive, 20:50)
Wednesday, September 17, 2008
Wednesday, Week 10
Yesterday was a good balance from Monday diet-wise. Plus, I got 50 minutes of ice skating in. My race is tomorrow, so I'm not sure what I'm going to do for exercise tonight. I'm thinking about a 1.85 mile easy run and a light abdominal workout and perhaps a light weights circuit (full upper body). I would limit it to about 40 minutes total (20 mins of treadmill and 20 of abs and light weights). Does that sound good? I don't want to push it. If anyone has ideas, I would love to hear them.
Food:
Breakfast: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), Leek Soup (140)
Snack: Pear (100)
Snack: Almonds (70)
Post-Workout: IsoPure (100)
Dinner: Pasta/Chicken (400), Broccoli (60)
Snack: Fudge Bar (35)
Total: 1020
Exercise:
Stretching: Throughout day
10 minute walk at lunch time
10 minute walk at end of work day
Treadmill: 1 mile, 10:17, 2 min warm-up, cooldown
Elliptical: 5 min
Strength: 4 sets of hangs, 1 set chest press, 1 set bicep curl
Abdominal: 20 leg lifts, 20 weighted ab pull downs
I decided to do a conglomeration of exercise to get in a decent workout without stressing anything in particular.
Food:
Breakfast: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), Leek Soup (140)
Snack: Pear (100)
Snack: Almonds (70)
Post-Workout: IsoPure (100)
Dinner: Pasta/Chicken (400), Broccoli (60)
Snack: Fudge Bar (35)
Total: 1020
Exercise:
Stretching: Throughout day
10 minute walk at lunch time
10 minute walk at end of work day
Treadmill: 1 mile, 10:17, 2 min warm-up, cooldown
Elliptical: 5 min
Strength: 4 sets of hangs, 1 set chest press, 1 set bicep curl
Abdominal: 20 leg lifts, 20 weighted ab pull downs
I decided to do a conglomeration of exercise to get in a decent workout without stressing anything in particular.
Ice Skating - Hockey?
Ice Skating was awesome as always. A couple of the students in the next level class were trying to convince me to do the adult beginning ice hockey class, which starts at the end of October. It's a 45 minute class on Sunday nights. It sounded like fun. The 2 guys who asked me about it seemed fun, as did the instructor of the hockey class (as did my instructor in my current class). I had never really thought about ice hockey before. But, the more I think about it, the more fun it sounds.
My husband sounded impressed that all these people asked me. He seemed enthusiastic about it, which surprised me. I had expected him to be cautious because ice hockey can be dangerous. I would need to get a helmet with a mask, ice hockey skates, gloves, and a stick (and I'd probably get knee pads, too). So, it would be a fair amount of cost up front - plus the additional cost of the class.
I haven't decided yet, though, if I want to add another ice skating day. I would be up to 3/week. And, then I also have my trapeze class. Ice skating is more of a low intensity cardio workout, though. I need to have time for running and weights if I am going to be able to continue progressing with fitness (which I will need to do to succeed in my trapeze class). Plus, I want to go climbing at least once or twice a month. But, it could be fun. I could always add some running at home after my ice skating days. And, since the ice hockey is at night on Sunday, I could still have the day open to do weights or climbing.
Anyone have any thoughts?
My husband sounded impressed that all these people asked me. He seemed enthusiastic about it, which surprised me. I had expected him to be cautious because ice hockey can be dangerous. I would need to get a helmet with a mask, ice hockey skates, gloves, and a stick (and I'd probably get knee pads, too). So, it would be a fair amount of cost up front - plus the additional cost of the class.
I haven't decided yet, though, if I want to add another ice skating day. I would be up to 3/week. And, then I also have my trapeze class. Ice skating is more of a low intensity cardio workout, though. I need to have time for running and weights if I am going to be able to continue progressing with fitness (which I will need to do to succeed in my trapeze class). Plus, I want to go climbing at least once or twice a month. But, it could be fun. I could always add some running at home after my ice skating days. And, since the ice hockey is at night on Sunday, I could still have the day open to do weights or climbing.
Anyone have any thoughts?
Tuesday, September 16, 2008
Trapeze Class
I made the decision and signed up for a 14-week trapeze class. It's downtown at the City Museum, which is far. But, at least I'll go straight from work. It's on Thursdays from 6 - 7:30pm. So, I'll have to bring some dinner to work on Thursdays so that I'll have time to eat before the class. There will be a group performance at the end of the class, so that should be awesome. This is energizing me and giving me more purpose and direction in my fitness goals. The more strength and flexibility that I gain, the better I'll do on the trapeze. Wish me luck! The class starts not this Thursday but the next.
http://circusday.org/classes/fall08.html
http://circusday.org/classes/fall08.html
Tuesday, Week 10
Well, yesterday was 2 misses - both food and exercise. Plus, the Chinese food made me feel ill. I can still taste it. At least today is my skating lesson. So, I won't miss that. Perhaps it will get me back motivated.
Update: I signed up for a trapeze class on Thursdays starting next week! This is just the thing I needed to keep me motivated. Also, a shout out to Luther for the comment on yesterday's post. Thanks for the pick me up!
Food:
Breakfast: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), Leek Soup (140)
Snack: Apple (80)
Post-Ice Skating: IsoPure (100)
Dinner: Tilapia (100), Veggies (80)
Snack: Fudge Bar (50)
Total: 665
Exercise:
Stretching: Throughout day
10 minute walk at lunch
30 min Ice Skating lesson, 20 min free skate
Update: I signed up for a trapeze class on Thursdays starting next week! This is just the thing I needed to keep me motivated. Also, a shout out to Luther for the comment on yesterday's post. Thanks for the pick me up!
Food:
Breakfast: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), Leek Soup (140)
Snack: Apple (80)
Post-Ice Skating: IsoPure (100)
Dinner: Tilapia (100), Veggies (80)
Snack: Fudge Bar (50)
Total: 665
Exercise:
Stretching: Throughout day
10 minute walk at lunch
30 min Ice Skating lesson, 20 min free skate
Monday, September 15, 2008
Monday, Week 10
It's been a tough weekend. I've done well with exercising, but my diet has had some issues. It's back to being the regular week, though. It's easier to keep on schedule with my diet during the week. I didn't get my new tea over the weekend. But, I have enough to last me through the week, and then I still have some bags of green tea if I don't go next weekend.
I feel like I'm stagnating regarding fitness. My motivation to continue this process has been waning. I'm not really sure what I'm gaining from it. What is my extra strength and endurance really getting me? I'm at a size where most of my work clothes are too big, so they're uncomfortable. I have clothes from years ago, but they're not really the image I'm going for at work. Also, my fitness level is not really enabling me to do better in my activities. Plus, I've been sick the past few weeks, so exercising did not make me immune to that. I'm wondering how fitness is really benefiting me in regards to my life goals.
I'm considering taking a trapeze class. I need to decide soon, though, because it starts either next week or the week after - if there are even any spots left. With the trapeze class, my fitness level is what will allow me to be able to do better tricks and such. Also, the 14-week class would culminate in a performance. So, that would be cool.
Food:
Breakfast: Yogurt (55)
Lunch: Salad (20), 3 turkey (60), Leek Soup (140)
Snack: Nuts (100) - Was going to have watermelon, but it was bad. Grrr...
Dinner: Chili Cheese Burrito (370), Chicken w/ Broccoli (400), Egg Roll (170)
Snack: Fudge Bar (35)
Total: 1350
Exercise:
Stretching: Throughout day
10 minute walk at lunch time
No Running
I feel like I'm stagnating regarding fitness. My motivation to continue this process has been waning. I'm not really sure what I'm gaining from it. What is my extra strength and endurance really getting me? I'm at a size where most of my work clothes are too big, so they're uncomfortable. I have clothes from years ago, but they're not really the image I'm going for at work. Also, my fitness level is not really enabling me to do better in my activities. Plus, I've been sick the past few weeks, so exercising did not make me immune to that. I'm wondering how fitness is really benefiting me in regards to my life goals.
I'm considering taking a trapeze class. I need to decide soon, though, because it starts either next week or the week after - if there are even any spots left. With the trapeze class, my fitness level is what will allow me to be able to do better tricks and such. Also, the 14-week class would culminate in a performance. So, that would be cool.
Food:
Breakfast: Yogurt (55)
Lunch: Salad (20), 3 turkey (60), Leek Soup (140)
Snack: Nuts (100) - Was going to have watermelon, but it was bad. Grrr...
Dinner: Chili Cheese Burrito (370), Chicken w/ Broccoli (400), Egg Roll (170)
Snack: Fudge Bar (35)
Total: 1350
Exercise:
Stretching: Throughout day
10 minute walk at lunch time
No Running
Sunday, September 14, 2008
Sunday, Week 10 (with Progress Update)
My progress this week was as I had expected and hoped. I made slight progress on the weight front (glad it didn't go up). I was impressed that I lost another .25 inches in my waist. I was not expecting this to be a big loss week, since there had been so much lost last week. Plus, I was sick for a lot of this week and still am just a bit. We'll have to see how this week goes. Hopefully I can get down to 125 next week. On Thursday I have my 3K race at work. Wish me luck.
The weather is very gloomy today. It's raining at a decent clip. I've been planning on going to the climbing gym today. I'll probably still do that. Also, I need to get to the mall to get some more tea. It could wait 1 more week, but then I'll be totally out. As it is, I'm out of almost all of them. Plus, the mall would be a good place to get some walking in.
Wow, the rain is actually hurricane Ike, downgraded to a depression (whatever that is). I'm impressed that it stayed intact this far inland.
Decided to do weights instead of the climbing gym.
Progress:
Weight: 126.2lbs (137.8 baseline, 126.4 last week, down .2 from last week!)
Waist: 29 inches (31.5 baseline, 29.25 last week, down .25 from last week!)
Below Waist: 32 inches (33.25 baseline, 32 last week, same as last week)
Body Fat: 31% (34% week 5 baseline, 31% last week, same as last week)
Food:
Breakfast: 1/2 Kashi Lean (70), 1/2 milk (45)
Snack: Yogurt (55)
Post-Workout: IsoPure (100)
Lunch: Pasta, Chicken, Broccoli, Bread (450), 1 red wine (100)
Snack: Popcorn (100), Fudge Bar (50), 2 wine (200)
Snack: Watermelon (60)
Total: 1230
Exercise:
Stretching: Throughout day
Weights: Back/Bicep
Assisted Chin: 10/65, 8/60, 6/50, 4/35, 7/50
Bicep Curl: 10/20, 8/25, 6/25, 4/30, 6/25
Lat Bar Pull Down: 10/35, 8/45, 6/55, 4/65, 6/55
Seated Row: 10/35, 10/45, 6/55, 4/65, 7/55
Chin Pull Down: 10/45, 8/55, 6/65, 5/65, 6/65
Seated Bicep Curls: (L & R) 10/10, 9/10, 8/10
Decent workout overall
The weather is very gloomy today. It's raining at a decent clip. I've been planning on going to the climbing gym today. I'll probably still do that. Also, I need to get to the mall to get some more tea. It could wait 1 more week, but then I'll be totally out. As it is, I'm out of almost all of them. Plus, the mall would be a good place to get some walking in.
Wow, the rain is actually hurricane Ike, downgraded to a depression (whatever that is). I'm impressed that it stayed intact this far inland.
Decided to do weights instead of the climbing gym.
Progress:
Weight: 126.2lbs (137.8 baseline, 126.4 last week, down .2 from last week!)
Waist: 29 inches (31.5 baseline, 29.25 last week, down .25 from last week!)
Below Waist: 32 inches (33.25 baseline, 32 last week, same as last week)
Body Fat: 31% (34% week 5 baseline, 31% last week, same as last week)
Food:
Breakfast: 1/2 Kashi Lean (70), 1/2 milk (45)
Snack: Yogurt (55)
Post-Workout: IsoPure (100)
Lunch: Pasta, Chicken, Broccoli, Bread (450), 1 red wine (100)
Snack: Popcorn (100), Fudge Bar (50), 2 wine (200)
Snack: Watermelon (60)
Total: 1230
Exercise:
Stretching: Throughout day
Weights: Back/Bicep
Assisted Chin: 10/65, 8/60, 6/50, 4/35, 7/50
Bicep Curl: 10/20, 8/25, 6/25, 4/30, 6/25
Lat Bar Pull Down: 10/35, 8/45, 6/55, 4/65, 6/55
Seated Row: 10/35, 10/45, 6/55, 4/65, 7/55
Chin Pull Down: 10/45, 8/55, 6/65, 5/65, 6/65
Seated Bicep Curls: (L & R) 10/10, 9/10, 8/10
Decent workout overall
Saturday, September 13, 2008
Saturday, Week 9
It's the weekend!
Food:
Breakfast: Egg Beater Omelet (100)
Snack: Yogurt (55)
Post-Ice Skating: IsoPure (100)
Lunch: 1/2 Guiltless Grill Salmon (240), Veggies (40), milk (60)
Dinner: Leek Soup (130), 1 wine (100)
Snack: McDonald's Sundae (330), Fudge Bar (60)
Total: 1215
Exercise:
Stretching: Throughout day
40 minutes Ice Skating - free skate
Food:
Breakfast: Egg Beater Omelet (100)
Snack: Yogurt (55)
Post-Ice Skating: IsoPure (100)
Lunch: 1/2 Guiltless Grill Salmon (240), Veggies (40), milk (60)
Dinner: Leek Soup (130), 1 wine (100)
Snack: McDonald's Sundae (330), Fudge Bar (60)
Total: 1215
Exercise:
Stretching: Throughout day
40 minutes Ice Skating - free skate
Friday, September 12, 2008
Friday, Week 9
It's finally Friday! I'm still sick and will probably take today as a 3rd rest day, but tomorrow I'm going ice skating. So, well or not I'll get in some exercise. At least I've kept walking every day. And, yesterday I went to Sam's on the way home from work, so I got some extra walking in there.
Edited: Feeling better now. Will do weights tonight! Whoo Hoo!
Food:
Breakfast: Pear (100)
Snack: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), Boca Burger (70)
Snack: Large Peach (75)
Dinner: 1/2 Chilis Guiltless Salmon (235)
Post-Weights: IsoPure (100)
Snack: over 1/2 Kashi Lean (100), over 1/2 milk (55)
Snack: Skinny Cow Fudge Bar (100)
Total: 950
Exercise:
Stretching: Throughout day
10 min walk at lunch
Weights: Chest/Tricep
Push Up 12, 10, 8, 6, 4
Chest Press 10/35, 8/45, 6/55, 4/55, 10/45
Assisted Dip 10/70, 8/60, 6/55, 4/50, 8/60
Shoulder Press 10/20, 8/25, 6/30, 3/35, 6/25
Butterfly 10/15, 8/15, 6/20, 4/20, 9/15
Front Raise 10/10, 8/15, 6/20, 4/15, 8/10
Good workout.
Edited: Feeling better now. Will do weights tonight! Whoo Hoo!
Food:
Breakfast: Pear (100)
Snack: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), Boca Burger (70)
Snack: Large Peach (75)
Dinner: 1/2 Chilis Guiltless Salmon (235)
Post-Weights: IsoPure (100)
Snack: over 1/2 Kashi Lean (100), over 1/2 milk (55)
Snack: Skinny Cow Fudge Bar (100)
Total: 950
Exercise:
Stretching: Throughout day
10 min walk at lunch
Weights: Chest/Tricep
Push Up 12, 10, 8, 6, 4
Chest Press 10/35, 8/45, 6/55, 4/55, 10/45
Assisted Dip 10/70, 8/60, 6/55, 4/50, 8/60
Shoulder Press 10/20, 8/25, 6/30, 3/35, 6/25
Butterfly 10/15, 8/15, 6/20, 4/20, 9/15
Front Raise 10/10, 8/15, 6/20, 4/15, 8/10
Good workout.
Thursday, September 11, 2008
Thursday, Week 9
The rest day way good, as was the influx of calories. I still feel sick today. I have a half day off from work, so that will be good. Unfortunately, my brother had to leave this morning to get back to work for tomorrow, so I was not able to lift weights with him. But, that's ok. It will be nice to have quiet in the house again.
Food:
Breakfast: IsoPure (50), Pear (100)
Snack: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), HC Chicken Noodle Soup (200)
Snack: Boca Burger (70), Fudge Bar (35)
Dinner: 8 chicken nuggets (260), Brussel Sprouts (100), 2 onion rings (50)
Snack: Popcycle (25)
Total: 1005
Exercise:
Stretching: Throughout day
10 min walk at work
Rest Day - sick
Food:
Breakfast: IsoPure (50), Pear (100)
Snack: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), HC Chicken Noodle Soup (200)
Snack: Boca Burger (70), Fudge Bar (35)
Dinner: 8 chicken nuggets (260), Brussel Sprouts (100), 2 onion rings (50)
Snack: Popcycle (25)
Total: 1005
Exercise:
Stretching: Throughout day
10 min walk at work
Rest Day - sick
Wednesday, September 10, 2008
Wednesday, Week 9
So, I've been sick the past several days. I think it's been impacting my appetite. I had dinner yesterday before my ice skating lesson. I intended to have a decent snack afterwards, but after the IsoPure, I just really didn't want anything else. I really need to meet my calorie goals for the day. My brother flew up yesterday, so he'll be here for a few days and then will drive back home with his wife and kids probably on Friday.
Ice skating has been amazing. It's so much fun. I felt more steady and sure of myself at yesterday's lesson. I can't wait to go to the practice session on Saturday. Also, on Tuesdays 15 minutes after my lesson ends, they open the ice back up for a free skate. I'm going to start doing that next week since I won't have company to get home to. So, my Tuesday ice skating could be for a whole hour.
Since my brother's here, I'm going to do some weights with him tonight while I have the chance. I hope my muscles are recovered. I really have no idea, though. My back/biceps were NOT recovered on Monday. But, I wanted my brother to see how I've been working out. Perhaps he has some ideas for tweaks in my routines. He's quite knowledgeable regarding weight lifting.
I'm not feeling so hot today. I think the weights will have to wait until tomorrow. Today needs to be a rest day.
Food:
Breakfast: IsoPure (50), Peach (50)
Snack: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), Black Bean Soup (170)
Snack: Watermelon (100), Nuts (100)
Dinner: Steak (350), Brussel Sprouts (100), Veggies (60)
Total: 1095
Exercise:
Stretching: Throughout day
10 minute walk at lunch
Rest day - sick
Ice skating has been amazing. It's so much fun. I felt more steady and sure of myself at yesterday's lesson. I can't wait to go to the practice session on Saturday. Also, on Tuesdays 15 minutes after my lesson ends, they open the ice back up for a free skate. I'm going to start doing that next week since I won't have company to get home to. So, my Tuesday ice skating could be for a whole hour.
Since my brother's here, I'm going to do some weights with him tonight while I have the chance. I hope my muscles are recovered. I really have no idea, though. My back/biceps were NOT recovered on Monday. But, I wanted my brother to see how I've been working out. Perhaps he has some ideas for tweaks in my routines. He's quite knowledgeable regarding weight lifting.
I'm not feeling so hot today. I think the weights will have to wait until tomorrow. Today needs to be a rest day.
Food:
Breakfast: IsoPure (50), Peach (50)
Snack: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), Black Bean Soup (170)
Snack: Watermelon (100), Nuts (100)
Dinner: Steak (350), Brussel Sprouts (100), Veggies (60)
Total: 1095
Exercise:
Stretching: Throughout day
10 minute walk at lunch
Rest day - sick
Tuesday, September 9, 2008
Tuesday, Week 9
I'm still pretty sore today. My muscles were not really recovered enough for the back/bicep workout yesterday. I was pleased that I improved upon my assisted chin, though. I was only assisted on the set of 4 by 35 lbs. I'm getting closer. It will be so cool when I can do a pull up. Today is my 2nd ice skating lesson. I missed the practice session last Saturday, so hopefully I'll be able to make it there this weekend. I don't want to fall behind. So, today should be an easy exercise day. I really do need my muscles to recover. I figure tomorrow I can do chest/triceps, Thursday I can run, and then Friday can be a rest day. Saturday I can skate and perhaps run as well. And, maybe Sunday I can go to the climbing gym.
Food:
Breakfast: Peach (50)
Snack: Yogurt (55)
Lunch: Salad (20), 3 turkey (60), Veggie/Bean Mix (80)
Snack: Watermelon (100)
Dinner: Roast Beef (120), Burtolli's (120), Boca Burger (70)
Post-Ice Skating: IsoPure (100)
Total: 775
Exercise:
Stretching: Throughout day
10 minute walk at lunch
Ice Skating Lesson: 30 minutes
Food:
Breakfast: Peach (50)
Snack: Yogurt (55)
Lunch: Salad (20), 3 turkey (60), Veggie/Bean Mix (80)
Snack: Watermelon (100)
Dinner: Roast Beef (120), Burtolli's (120), Boca Burger (70)
Post-Ice Skating: IsoPure (100)
Total: 775
Exercise:
Stretching: Throughout day
10 minute walk at lunch
Ice Skating Lesson: 30 minutes
Monday, September 8, 2008
Monday, Week 9
This weekend was an awesome one for fitness. Doing the soil work in the backyard was really something. And, playing with my niece in the playground was good exercise as well. I was pleased that my weight didn't do a swing-back today. That means it probably was a good, real loss. Today I'm going to do back and bicep weights, and then tomorrow I'll have my ice skating lesson. I'm still pretty sore today - especially in the lower body (the legs workout and the lifting of the 40 lb soil bags), so I'm going to boost my protein intake as best I can. Also, I'm going to try to hit 1000+ calories today. I think my intake has been a bit low. I don't want my metabolism to take a hit.
Food:
Breakfast: IsoPure (50)
Snack: Yogurt (55)
Lunch: Salad (20), 3 turkey (60), turkey burger (160)
Snack: Watermelon (100)
Snack: Nuts (100)
Dinner: 1/2 baked potato (110), Smart Balance (50), Tilapia (100), a little Burtolli's/Veggies (100)
Post-Workout: IsoPure (100)
Snack: Fudge Bar (35)
Total: 1040
Exercise:
Stretching: Throughout day
10 min walk at lunch
Weights: Back/Bicep
Assisted Chin: 10/70, 8/60, 6/50, 4/35, 6/55
Bicep Curl: 10/20, 8/25, 6/25, 4/25, 5/25
Lat Bar Pull Down: 10/35, 8/45, 6/55, 3/65, 8/45
Seated Row: 10/35, 8/45, 6/55, 4/55, 8/45
Chin Pull Down: 10/45, 8/55, 6/65, 4/65, 9/55
Muscles were fatigued from yesterday. Did improve on the assisted chin, though.
Food:
Breakfast: IsoPure (50)
Snack: Yogurt (55)
Lunch: Salad (20), 3 turkey (60), turkey burger (160)
Snack: Watermelon (100)
Snack: Nuts (100)
Dinner: 1/2 baked potato (110), Smart Balance (50), Tilapia (100), a little Burtolli's/Veggies (100)
Post-Workout: IsoPure (100)
Snack: Fudge Bar (35)
Total: 1040
Exercise:
Stretching: Throughout day
10 min walk at lunch
Weights: Back/Bicep
Assisted Chin: 10/70, 8/60, 6/50, 4/35, 6/55
Bicep Curl: 10/20, 8/25, 6/25, 4/25, 5/25
Lat Bar Pull Down: 10/35, 8/45, 6/55, 3/65, 8/45
Seated Row: 10/35, 8/45, 6/55, 4/55, 8/45
Chin Pull Down: 10/45, 8/55, 6/65, 4/65, 9/55
Muscles were fatigued from yesterday. Did improve on the assisted chin, though.
Sunday, September 7, 2008
Sunday, Week 9 (with Progress Update)
My progress this week was pretty fantastic. I almost don't believe that the weight loss is "real". I don't expect next week to have a big loss. We'll see. This brings my total weight loss to 11.4 lbs, my waist has gone down by 2.25 inches, and below the waist has gone down by 1.25 inches. It looks like my fitness/nutrition routine is definitely working.
Progress:
Weight: 126.4lbs (137.8 baseline, 130 last week, down 3.6 from last week!)
Waist: 29.25 inches (31.5 baseline, 29.75 last week, down .5 from last week!)
Below Waist: 32 inches (33.25 baseline, 32.75 last week, down .75 from last week)
Body Fat: 31% (34% week 5 baseline, 30% last week, 1 up from last week)
Food:
Breakfast: 1/2 Kashi Lean (70), 1/2 milk (45)
Post-Workout: IsoPure (100)
Lunch: Yogurt (55), Lasagna (160)
Dinner: Turkey Burger (160), Veggies (80)
Snack: Apple (35), Watermelon (100)
Snack: Skinny Cow Ice Cream (100)
Total: 905
Exercise:
Stretching: Throughout day
Weights: Lower Body
Outer Thigh Lift - 20 reps each side, 25 reps each side w/ 5lb weight
Inner Thigh Lift - 20 reps each side, 25 reps each side w/ 5lb weight
Leg Press - 10/55, 8/65, 6/75, 4/85, 10/75
Calf Raises - 10/45, 8/55, 6/65, 4/75, 12/65
Leg Extension - 10/15, 8/20, 6/25, 4/25, 10/20
Leg Curl - 10/10, 8/15, 6/15, 4/20, 8/15
Lunge - 10 on each leg, 10 on each leg w/ 5lb weight
Hauled and Spread 640 lbs of soil in back yard.
Played in park with neice - 30 min
Progress:
Weight: 126.4lbs (137.8 baseline, 130 last week, down 3.6 from last week!)
Waist: 29.25 inches (31.5 baseline, 29.75 last week, down .5 from last week!)
Below Waist: 32 inches (33.25 baseline, 32.75 last week, down .75 from last week)
Body Fat: 31% (34% week 5 baseline, 30% last week, 1 up from last week)
Food:
Breakfast: 1/2 Kashi Lean (70), 1/2 milk (45)
Post-Workout: IsoPure (100)
Lunch: Yogurt (55), Lasagna (160)
Dinner: Turkey Burger (160), Veggies (80)
Snack: Apple (35), Watermelon (100)
Snack: Skinny Cow Ice Cream (100)
Total: 905
Exercise:
Stretching: Throughout day
Weights: Lower Body
Outer Thigh Lift - 20 reps each side, 25 reps each side w/ 5lb weight
Inner Thigh Lift - 20 reps each side, 25 reps each side w/ 5lb weight
Leg Press - 10/55, 8/65, 6/75, 4/85, 10/75
Calf Raises - 10/45, 8/55, 6/65, 4/75, 12/65
Leg Extension - 10/15, 8/20, 6/25, 4/25, 10/20
Leg Curl - 10/10, 8/15, 6/15, 4/20, 8/15
Lunge - 10 on each leg, 10 on each leg w/ 5lb weight
Hauled and Spread 640 lbs of soil in back yard.
Played in park with neice - 30 min
Saturday, September 6, 2008
Saturday, Week 8
I need to buy some more IsoPure today. I've gone through my first canister. Awesome! I think we're going to go to the Botanical Gardens today. That should be fun and should get some walking in. Also, some kind of virus or something is attacking my throat. I'm glad I no longer have tonsils. Hopefully it will be kept at bay.
Food:
Breakfast: 1/2 Kashi Lean (70), 1/2 Skim Milk (45)
Snack: Yogurt (55)
Snack: Apple (100)
Dinner: 6 oz filet (350), 1/2 baked potato (110), Smart Balance (50), Veggies (80)
Snack: Watermelon (100), Fudge Bar (35)
Total: 995
Exercise:
Stretching: Throughout day
Treadmill: 2.5 mi, 25 min 54 sec
1 hour - Walking through Botanical Gardens
Food:
Breakfast: 1/2 Kashi Lean (70), 1/2 Skim Milk (45)
Snack: Yogurt (55)
Snack: Apple (100)
Dinner: 6 oz filet (350), 1/2 baked potato (110), Smart Balance (50), Veggies (80)
Snack: Watermelon (100), Fudge Bar (35)
Total: 995
Exercise:
Stretching: Throughout day
Treadmill: 2.5 mi, 25 min 54 sec
1 hour - Walking through Botanical Gardens
Friday, September 5, 2008
Friday, Week 8
Today is a good day at work. I've made lots of progress at work, so I've had less time for eating. I just started my breakfast now. But, I'll just push the other food out a bit to later in the day. I could probably use some red meat in my dinner tonight or perhaps some fish. I need to go high protein tonight.
Food:
Late Breakfast: Yogurt (55)
Lunch: Salad (20), 2 turkey (40)
Snack: Leek Soup (150)
Snack: Watermelon (100)
Post-Weights: IsoPure (100)
Dinner: Tilapia (100), Stir Fry Veggies (60), Lasagna (200)
Snack: Watermelon (100)
Total: 925
Exercise:
Stretching: Throughout day
Weights: Chest/Triceps workout with sister-in-law
Push Up 12, 10, 8, 6, 8
Chest Press 10/35, 8/45, 6/55, 4/55, 6/45
Assisted Dip 10/70, 8/65, 6/55, 4/50, 8/65
Shoulder Press 10/20, 7/25, 6/25, 4/30, 5/25
Butterfly 10/15, 8/15, 5/20, 4/20, 8/15
Tricep Press 10/15, 8/20, 6/25, 4/25, 5/20
Food:
Late Breakfast: Yogurt (55)
Lunch: Salad (20), 2 turkey (40)
Snack: Leek Soup (150)
Snack: Watermelon (100)
Post-Weights: IsoPure (100)
Dinner: Tilapia (100), Stir Fry Veggies (60), Lasagna (200)
Snack: Watermelon (100)
Total: 925
Exercise:
Stretching: Throughout day
Weights: Chest/Triceps workout with sister-in-law
Push Up 12, 10, 8, 6, 8
Chest Press 10/35, 8/45, 6/55, 4/55, 6/45
Assisted Dip 10/70, 8/65, 6/55, 4/50, 8/65
Shoulder Press 10/20, 7/25, 6/25, 4/30, 5/25
Butterfly 10/15, 8/15, 5/20, 4/20, 8/15
Tricep Press 10/15, 8/20, 6/25, 4/25, 5/20
Thursday, September 4, 2008
Thursday, Week 8
Tuesday, I splurged big time at the end of the day. Then, yesterday I missed out on eating for the first half of the day. So, it all balances out. Today, I need to get back to a normal eating schedule.
Food:
Breakfast: Pear (100)
Snack: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), Leek Soup (150)
Snack: Watermelon (100)
Pre-Run: 4oz Blue Naked Juice (85)
Post-Run: IsoPure (75)
Dinner: Lasagna (250), Green Beans (50)
Total: 925
Exercise:
Stretching: Throughout day
10 minute walk at lunch time
10 minute walk at end of work day
Treadmill: Run at 5.8mph, 6mph - 8mph, 2.5mi in 24:55. 1 min warmup and cooldown.
Total 2.6mi 26:55 - awesome run
Food:
Breakfast: Pear (100)
Snack: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), Leek Soup (150)
Snack: Watermelon (100)
Pre-Run: 4oz Blue Naked Juice (85)
Post-Run: IsoPure (75)
Dinner: Lasagna (250), Green Beans (50)
Total: 925
Exercise:
Stretching: Throughout day
10 minute walk at lunch time
10 minute walk at end of work day
Treadmill: Run at 5.8mph, 6mph - 8mph, 2.5mi in 24:55. 1 min warmup and cooldown.
Total 2.6mi 26:55 - awesome run
Wednesday, September 3, 2008
Wednesday, Week 8
Ok, so last night got crazy. At least my ice skating lesson was awesome. I'm going to try to get back to normality today.
Food:
Snack: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), Leek Soup (150)
Dinner: Boca Burger (90), Green Beans (80)
Post-Workout: IsoPure (75)
Total: 510
Exercise:
Playing at the park with kids
Weights: Back/Bicep
Assisted Chin: 10/70, 8/60, 6/50, 4/40, 8/60
Bicep Curl: 10/20, 8/25, 6/25, 4/30, 9/25
Lat Bar Pull Down: 10/35, 8/45, 6/55, 4/65, 12/45
Seated Row: 10/35, 8/45, 6/55, 4/65, 6/55
Chin Pull Down: 10/45, 8/55, 6/65, 4/65, 9/55
Upright Row: 10/25, 8/30, 6/30, 4/35, 8/30
Did weights with sister-in-law. Was lots of fun!
Food:
Snack: Yogurt (55)
Lunch: Salad (20), 2 turkey (40), Leek Soup (150)
Dinner: Boca Burger (90), Green Beans (80)
Post-Workout: IsoPure (75)
Total: 510
Exercise:
Playing at the park with kids
Weights: Back/Bicep
Assisted Chin: 10/70, 8/60, 6/50, 4/40, 8/60
Bicep Curl: 10/20, 8/25, 6/25, 4/30, 9/25
Lat Bar Pull Down: 10/35, 8/45, 6/55, 4/65, 12/45
Seated Row: 10/35, 8/45, 6/55, 4/65, 6/55
Chin Pull Down: 10/45, 8/55, 6/65, 4/65, 9/55
Upright Row: 10/25, 8/30, 6/30, 4/35, 8/30
Did weights with sister-in-law. Was lots of fun!
Tuesday, September 2, 2008
Tuesday, Week 8
Today is my first ice skating lesson. It should be exciting!
The rest of our house guests (family evacuating from Hurricane Katrina) arrived yesterday in the late afternoon. I had a 2nd BBQ for them, but I just stuck to Leek soup for dinner since I was so full from the BBQ earlier in the day.
It will be interesting to see how the diet goes. Hopefully I can be a good hostess and continue on track with my diet. I have my Leek soup and salads for lunch for all this week. So, my lunch routine at work will remain normal. I'll have to see how my workouts go. Today is ice skating. Hopefully, tomorrow I can get by back/bicep weights in. Perhaps I can even have some workout partners.
Ok, onto today. I missed my morning stretching. Oops.
Food:
Breakfast: Apple (100)
Lunch: Salad (20), 3 turkey (60), Leek Soup (150)
Snack: Yogurt (55)
Snack: Watermelon (100)
Post-Ice Skating: IsoPure (75)
Dinner: Chicken Breast (140), Green Beans (70)
Binge: 3 wine, 2 donuts, 1 chili cheese burrito
Total: LOTS!
Exercise:
Stretching: Before and After Ice Skating
10 minute walk into work
30 min Ice Skating Lesson (awesome!!!!)
The rest of our house guests (family evacuating from Hurricane Katrina) arrived yesterday in the late afternoon. I had a 2nd BBQ for them, but I just stuck to Leek soup for dinner since I was so full from the BBQ earlier in the day.
It will be interesting to see how the diet goes. Hopefully I can be a good hostess and continue on track with my diet. I have my Leek soup and salads for lunch for all this week. So, my lunch routine at work will remain normal. I'll have to see how my workouts go. Today is ice skating. Hopefully, tomorrow I can get by back/bicep weights in. Perhaps I can even have some workout partners.
Ok, onto today. I missed my morning stretching. Oops.
Food:
Breakfast: Apple (100)
Lunch: Salad (20), 3 turkey (60), Leek Soup (150)
Snack: Yogurt (55)
Snack: Watermelon (100)
Post-Ice Skating: IsoPure (75)
Dinner: Chicken Breast (140), Green Beans (70)
Binge: 3 wine, 2 donuts, 1 chili cheese burrito
Total: LOTS!
Exercise:
Stretching: Before and After Ice Skating
10 minute walk into work
30 min Ice Skating Lesson (awesome!!!!)
Monday, September 1, 2008
Monday, Week 8
It's Labor Day! We're going to have a big BBQ today. But, I have several healthy options (wheat buns, ground turkey, chicken breast, watermelon) as well as the regular ones (white buns, hot dogs, bratwurst, ground beef). So, I'll be all set. It will be good to get the extra protein in me today anyway.
Food:
Pre-Run: 4oz Blue Naked Juice (85)
Post-Run: IsoPure (100)
Breakfast: 1/2 Kashi Lean (70), 1/2 milk (45)
Lunch: Turkey Burger (160), Wheat Bun (120), Chicken Breast (150), Green Beans (80)
Dinner: Leek Soup (100)
Total: 1010
Exercise:
Stretching: Throughout day
Treadmill: Run at 5.7mph - 8mph, 2.5mi in 25:36. 1 min warmup and cooldown.
Total 2.6mi 27:36 - awesome run
20 min dog walk
Food:
Pre-Run: 4oz Blue Naked Juice (85)
Post-Run: IsoPure (100)
Breakfast: 1/2 Kashi Lean (70), 1/2 milk (45)
Lunch: Turkey Burger (160), Wheat Bun (120), Chicken Breast (150), Green Beans (80)
Dinner: Leek Soup (100)
Total: 1010
Exercise:
Stretching: Throughout day
Treadmill: Run at 5.7mph - 8mph, 2.5mi in 25:36. 1 min warmup and cooldown.
Total 2.6mi 27:36 - awesome run
20 min dog walk
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