Review of Yesterday: yesterday was good. Since eating more healthy food more often, the little scrumptious desserts I give myself are really enjoyable! I think my workout yesterday was also a good one.
Today's Workouts: today I did the Biggest Loser Workout Volume 2, there is so much to choose from its not even funny! I did the warm up, low intensity cardio, women's high intensity cardio, Bob's Boot Camp, Functional Flexibility, and the cool down for a total of 60 minutes. Women's high intensity was really tough, but was only 10 minutes long. I liked this workout because no segment is longer than 15 minutes, then the scenery changes and the trainer changes so its easier to get through.
Add to that 2 miles, Dad and I walked the 2 Mile Express today. That tops off STEPtember's miles at 142!!
Breakfast: 1 little apple and one banana before workout. After workout, 1 whole wheat pita pizza: cherry tomatoes, chopped pieces of chicken breast, olive tomato sauce, lightly drizzled with olive oil, sprinkled with mozzarella cheese and oregano. 1 cup skim milk.
Lunch: 1 homemade taco: whole wheat and flax seed tortilla, 1.5 tbs ground beef, 1.5 tbs black beans, salsa, sprinkle of cheese, onions, tomatoes.
Dinner: 1 vegetarian southwestern sandwich (brown rice, corn, peppers, beans... 270 calories)
Dessert/snacks: 1 Kashi TLC Oatmeal Dark Chocolate cookie (130 calories, NO partially hydrogenated ANYTHING, whoohoo, and 3g fiber!)... this was dessert after lunch
- two Hershey's funsize Dark Chocolate squares (rectangles?), one 150-cal pack Cinnamon Teddy Grahams after lunch and before dinner (4pm)
- 1 tbs or slightly more Natural peanut butter before bed
Water: doing well
Daily Vitamins: check
Nightly Vitamins: check
Tuesday, September 30, 2008
Monday, September 29, 2008
September 29, 2008
I just have to thank the good Lord for turning me on to workout DVDs... I have seen exceptionally fast results and I am about to pick it WAY up to knock off these last 9 lbs that I know are going to be stubborn. I know I can do this!!
I was able to put on a pair of cute little shorts in a size 6 from Old Navy today that I have not been able to wear in almost two years! And when I was able to wear them, they were very tight. And a month ago, I could NOT wear them. I am building so much muscle and firming up so quickly and I know I could not count on myself to do this by myself at the gym. Fitness DVDs are so cheap and I just never get bored! Being able to get, err, SWEAT through these tough ones has shown me that I CAN DO IT. I love that I'm by myself, doing it alone, with no one looking at me. I liked classes at the gym, but would often feel judged by other exercisers and would feel embarrassed if I sweat too much or pushed myself or wore crappy clothes. At home I don't worry about any of that. And the best part is, I don't have to DRIVE anywhere! I can go right to the shower, even strip down in the living room if I want to. What a time and money saver.
I am looking SO FORWARD to blasting the rest of this excess weight off. This GAME, you know, the one I've been playing with myself these past few years where I half-ass it, see a bit of results, then slack off only to gain it all back in the end? Yeah, that game... IT IS OVER.
-------------------------------
Two new DVDs I have ordered are:
Jillian Michaels' 30-Day Shred
Billy Blanks Ultimate Tae Bo
Review of Yesterday: I ate dinner at like 3pm and one tiny piece of chocolate for dessert, and I was full until bed time. I wasn't VERY hungry when I ate dinner, but I figured eating it then was better than later and vowed not to eat another large meal. I succeeded. I think I'm going to try and get through the day today without eating a cheeseburger, lol... I am sure they have more calories than I need and, whenever I eat one I feel SO STUFFED. I might cut the patty in half, chop it up, and make a wrap out of it... just an idea.
Also... I hate taking "easy days" its so hard to sit around all day with the idea that I should be giving myself a rest, but I am so tired and BLAH because I just want to DO something. My muscles are sore this morning though, so something from yesterday must have been working...
Today's Workouts: 3.2 (to be exact) usual route around the neighborhood with Mom... BUT I decided to kick it up a notch. I swiveled my upper body on the first half of the walk to get a burn in my abs and squeezed my glutes. On the second half, I did intervals. I skipped for ca. 45 seconds or so, jogged, REALLY high knee jumps, more skips, threw in a sprint, more jogging, backwards walking, and regular walking on the last leg. Then, I cranked it up some more at home with the Biggest Loser Power Sculpt workout, 45 minutes! I used 5 lb and 8 lb weights and let. it. buuuurn!!!!
+ 1 mile Express walk with stretchie before lunch! I walked with my dad!!!!
Breakfast: 1 banana before workout, after workout 1 apple and 1 slice mestamacher fitness bread with havarti cheese and chive and onion cream cheese. yum!
Lunch: a serving leftovers from the Penne Spinach and Tomato bake... YUM. with 1 slice garlic bread.
Dinner: one 100% whole wheat bagel square (150 calories), 1 wedge Laughing Cow spreadable cheese (35 calories), 1 slice Gouda cheese (70 calories), 1 slice turkey (30 calories) (Note: this was a sandwich, and it was delicious!)
Dessert/snacks: 1 Skinny Cow Vanilla ice cream sandwich, sooooo stinkin' good I just can't stand it. What a treat!!!. 1 60-cal piece of reduced-fat Colby Jack cheese
Water: doing well so far
Daily Vitamins: check
Nightly Vitamins: check
I was able to put on a pair of cute little shorts in a size 6 from Old Navy today that I have not been able to wear in almost two years! And when I was able to wear them, they were very tight. And a month ago, I could NOT wear them. I am building so much muscle and firming up so quickly and I know I could not count on myself to do this by myself at the gym. Fitness DVDs are so cheap and I just never get bored! Being able to get, err, SWEAT through these tough ones has shown me that I CAN DO IT. I love that I'm by myself, doing it alone, with no one looking at me. I liked classes at the gym, but would often feel judged by other exercisers and would feel embarrassed if I sweat too much or pushed myself or wore crappy clothes. At home I don't worry about any of that. And the best part is, I don't have to DRIVE anywhere! I can go right to the shower, even strip down in the living room if I want to. What a time and money saver.
I am looking SO FORWARD to blasting the rest of this excess weight off. This GAME, you know, the one I've been playing with myself these past few years where I half-ass it, see a bit of results, then slack off only to gain it all back in the end? Yeah, that game... IT IS OVER.
-------------------------------
Two new DVDs I have ordered are:
Jillian Michaels' 30-Day Shred
- Got it for $10.31 (free shipping) at DeepDiscount.com
- Just look at the reviews on this one and you will see why I ordered it instead of waiting for it on Netflix (Netflix indicates a "long wait").
Billy Blanks Ultimate Tae Bo
- Got it for $9.85 including shipping from a seller on Amazon.
- A 90-minute workout that also has fabulous reviews, and is NOT available on Netflix...
Review of Yesterday: I ate dinner at like 3pm and one tiny piece of chocolate for dessert, and I was full until bed time. I wasn't VERY hungry when I ate dinner, but I figured eating it then was better than later and vowed not to eat another large meal. I succeeded. I think I'm going to try and get through the day today without eating a cheeseburger, lol... I am sure they have more calories than I need and, whenever I eat one I feel SO STUFFED. I might cut the patty in half, chop it up, and make a wrap out of it... just an idea.
Also... I hate taking "easy days" its so hard to sit around all day with the idea that I should be giving myself a rest, but I am so tired and BLAH because I just want to DO something. My muscles are sore this morning though, so something from yesterday must have been working...
Today's Workouts: 3.2 (to be exact) usual route around the neighborhood with Mom... BUT I decided to kick it up a notch. I swiveled my upper body on the first half of the walk to get a burn in my abs and squeezed my glutes. On the second half, I did intervals. I skipped for ca. 45 seconds or so, jogged, REALLY high knee jumps, more skips, threw in a sprint, more jogging, backwards walking, and regular walking on the last leg. Then, I cranked it up some more at home with the Biggest Loser Power Sculpt workout, 45 minutes! I used 5 lb and 8 lb weights and let. it. buuuurn!!!!
+ 1 mile Express walk with stretchie before lunch! I walked with my dad!!!!
Breakfast: 1 banana before workout, after workout 1 apple and 1 slice mestamacher fitness bread with havarti cheese and chive and onion cream cheese. yum!
Lunch: a serving leftovers from the Penne Spinach and Tomato bake... YUM. with 1 slice garlic bread.
Dinner: one 100% whole wheat bagel square (150 calories), 1 wedge Laughing Cow spreadable cheese (35 calories), 1 slice Gouda cheese (70 calories), 1 slice turkey (30 calories) (Note: this was a sandwich, and it was delicious!)
Dessert/snacks: 1 Skinny Cow Vanilla ice cream sandwich, sooooo stinkin' good I just can't stand it. What a treat!!!. 1 60-cal piece of reduced-fat Colby Jack cheese
Water: doing well so far
Daily Vitamins: check
Nightly Vitamins: check
Sunday, September 28, 2008
September 28, 2008
Oh YEAH! Today is the final weigh-in for the STEPtember challenge over on the Walk at Home boards... I've been counting miles since the beginning of September. EDIT: I think the final weigh-in may be on Tuesday... but anyway its been four weeks since it started, lol.
First half: 56 miles
Second half: 71 miles (if you count today, 73!)
And the total, 127 (with today 129!) big, sweaty miles...
Since I'm participating in the weight challenge along with the mileage challenge, I weighed in this morning on a very empty stomach. I'm a flat 139.0, baby!!!!! I hope this past week was the last time for a long time that I will see the 140's!!!
This means that since the beginning of September I have lost 4.8 lbs. and THAT IS AWESOME.
Since I started back on the workout wagon on August 15, I have lost 9 lbs, and that is HALF WAY to my goal of 18 lbs. That means there are 9 lbs left to lose before December 1! CAN I DO IT?
YES, I CAN!!!!
It is so fantastic to notice the changes in my body as a result of this hard work, not just the fact that I am starting to see ACTUAL definition in my abs, but the fact that I feel better, sleep better, get less stressed and depressed, and have a lot less risk of getting tons of diseases. I feel strong and happy and I thank the Lord! He has been there every step of the way and I pray He continues to bless my efforts to get healthy and fit for life and for Him.
Review of Yesterday: it was good. I got up and worked my butt off as usual. Food portions were great. Still need to work on getting more veggies in.
Today's Workouts: Jillian Michaels' 25 minute Cardio Kickbox, it is UNBELIEVABLE how much you can sweat in 25 minutes and how hard you can work!! This is my "break": I don't work out as long, but I still work hard!
Breakfast: 1 banana before workout, 1 Omega 3 Bagel (8g of fiber!!) with chive and onion cream cheese
Lunch: 1 cheeseburger on a 100% whole wheat bun, low fat mayo, ketchup, sliced onion and dill pickle, 1.5 cups romaine lettuce with low cal Italian dressing.
Dinner: 1 serving (1.5 cups) of my very own homemade food: Penne Spinach & Tomato bake. SO YUMMY. I got the recipe from my Cooking Light cookbook. Also, another salad with low-cal Italian and 1 slice garlic bread, which could have been left out but hey, its Sunday, and I'm allowed a little slack, right? Because it's back to business tomorrow!! 9 lbs to go...
Dessert/snacks: one small piece of a dark, DARK chocolate candy bar. it was so bitter and I actually liked it lol
Water: doing well today!
Daily Vitamins: check
Nightly Vitamins: check
First half: 56 miles
Second half: 71 miles (if you count today, 73!)
And the total, 127 (with today 129!) big, sweaty miles...
Since I'm participating in the weight challenge along with the mileage challenge, I weighed in this morning on a very empty stomach. I'm a flat 139.0, baby!!!!! I hope this past week was the last time for a long time that I will see the 140's!!!
This means that since the beginning of September I have lost 4.8 lbs. and THAT IS AWESOME.
Since I started back on the workout wagon on August 15, I have lost 9 lbs, and that is HALF WAY to my goal of 18 lbs. That means there are 9 lbs left to lose before December 1! CAN I DO IT?
YES, I CAN!!!!
It is so fantastic to notice the changes in my body as a result of this hard work, not just the fact that I am starting to see ACTUAL definition in my abs, but the fact that I feel better, sleep better, get less stressed and depressed, and have a lot less risk of getting tons of diseases. I feel strong and happy and I thank the Lord! He has been there every step of the way and I pray He continues to bless my efforts to get healthy and fit for life and for Him.
Review of Yesterday: it was good. I got up and worked my butt off as usual. Food portions were great. Still need to work on getting more veggies in.
Today's Workouts: Jillian Michaels' 25 minute Cardio Kickbox, it is UNBELIEVABLE how much you can sweat in 25 minutes and how hard you can work!! This is my "break": I don't work out as long, but I still work hard!
Breakfast: 1 banana before workout, 1 Omega 3 Bagel (8g of fiber!!) with chive and onion cream cheese
Lunch: 1 cheeseburger on a 100% whole wheat bun, low fat mayo, ketchup, sliced onion and dill pickle, 1.5 cups romaine lettuce with low cal Italian dressing.
Dinner: 1 serving (1.5 cups) of my very own homemade food: Penne Spinach & Tomato bake. SO YUMMY. I got the recipe from my Cooking Light cookbook. Also, another salad with low-cal Italian and 1 slice garlic bread, which could have been left out but hey, its Sunday, and I'm allowed a little slack, right? Because it's back to business tomorrow!! 9 lbs to go...
Dessert/snacks: one small piece of a dark, DARK chocolate candy bar. it was so bitter and I actually liked it lol
Water: doing well today!
Daily Vitamins: check
Nightly Vitamins: check
Saturday, September 27, 2008
WebMD: I LOVE this website
I absolutely LOVE WebMD... they have the best, most informative articles. Here's a good one:
7 Diet Mistakes and Fast Fixes
---------------------------------------------
I also read another tip on there:
Strive for the 3 Cs in maintaining a healthy lifestyle: Commitment, convenience, and consistency "the three Cs". Having all three will lead to a successful fitness program.
------------------------------------------
Here is an awesome slideshow with great "why didn't I think of that!?" tips.
------------------------------------------
Q&A:
And lastly, here is a link for a free issue of Prevention Magazine and a free copy of Prevention's DVD "Ultimate Walking Workout" with Chris Freytag. Her stuff is usually too complicated for me so I will probably Ebay it. Make sure you click BILL ME LATER and wait for your issue and DVD to come before you cancel should you choose to do so.
7 Diet Mistakes and Fast Fixes
---------------------------------------------
I also read another tip on there:
Strive for the 3 Cs in maintaining a healthy lifestyle: Commitment, convenience, and consistency "the three Cs". Having all three will lead to a successful fitness program.
- Commitment: don't let time get in your way. Everyone has a busy life. PLAN your exercise.
- Convenience: choose a gym that's close by, or an activity you can do at home, or a time when you're not likely to be interrupted.
- Consistency: it is better to work out for 10 minutes every day than a whole hour every two weeks or so.
------------------------------------------
Here is an awesome slideshow with great "why didn't I think of that!?" tips.
------------------------------------------
Q&A:
Q Does exercising on an empty stomach burn more fat?
A Yes, but you might not be able to work out as hard as you would if you’d eaten first. Researchers at the University of Ottawa in Canada asked two groups of people to hit the treadmill in the morning until they’d blasted 400 calories. The joggers who skipped breakfast burned 58 percent more fat than those who had eaten a meal before their run.
But pre-workout fasting won’t necessarily translate into weight loss. “People incorrectly assume that if you’re using fat for fuel, it equates to losing body fat,” says Nancy Clark, R.D., a sports nutritionist in West Newton, Massachusetts. “But what affects weight loss most is how many calories you’ve depleted during your workout and if you’ve sustained a deficit by the day’s end.”
It may sound counterintuitive, but having a 150- to 200-calorie snack at least 30 minutes before your sweat session could help you get slimmer in the long run. A study from Pennsylvania State University found that women who had a mini-meal before their workout were able to exercise up to 16 percent longer than those who drank only water beforehand. Plus, says Clark, women who exercise on empty become so ravenous after they finish that they often end up making poor food choices. Eating a banana or a granola bar before lacing up your sneakers can give you the energy you need to crank up the intensity.
--------------------------------- Simple Strategies
1. Snack before you sweat
"Exercising on an empty stomach lowers blood sugar, which can increase your appetite and set you up to overeat afterward," says Bonci. To ward off postexercise hunger, have a light (about 100 calories), carbohydrate-rich snack, such as 4 ounces of yogurt or a banana, 20 to 30 minutes before you work out.
2. Write before you eat
Keeping a food diary is a proven weight loss tool, but don't wait until after your meal. "When my clients record what they're going to eat, it puts their dietary habits on pause long enough to decide if their food choices are really worth it," says Bonci.
3. Time your meals
If possible, schedule your workouts before a meal. In studies where meals were served 15 to 30 minutes after exercise, participants ate less than those who had to wait an hour or more to eat.
4. Sip often
People who drink water regularly eat nearly 200 fewer calories daily than those who only consume tea, coffee, or soda, reports a University of North Carolina at Chapel Hill study. Bonus: Make it ice-cold water. German researchers found that drinking 6 cups of cold water a day raised metabolism by about 50 calories daily--possibly because of the work it takes to warm the fluid up to body temperature. And every little bit helps!
---------------------------------And lastly, here is a link for a free issue of Prevention Magazine and a free copy of Prevention's DVD "Ultimate Walking Workout" with Chris Freytag. Her stuff is usually too complicated for me so I will probably Ebay it. Make sure you click BILL ME LATER and wait for your issue and DVD to come before you cancel should you choose to do so.
September 27, 2008
Review of Yesterday: too many carbs... good workout for an "easy" day. Glad I split up that Indian meal, although it was too many carbs. Also did not do as well on water since I was busy a lot yesterday and forgot about it, and I didn't eat enough fiber.
The scale moved again! I am at 140.0!!
Today's Workouts: Billy Blanks' Tae Bo Cardio (40 minutes) + the 2 fast miles and the Firm Band mile from the 5 Mile Advanced DVD... and I washed my car
Breakfast: 1 small banana, two 60-calorie slices of reduced-fat Colby Jack cheese, 1 apple
Lunch: pita pizza: 1 whole wheat pita flatbread with olive tomato sauce, sliced grape tomatoes, a few chunks of grilled chicken, lightly drizzled with olive oil, and sprinkled with oregano, garlic, and shredded mozzarella, 8oz. white wine Sangría
Dinner: 1 toasted 100% whole wheat hamburger bun, 1 beef patty with 1 slice American cheese, pickles, low fat mayo, dill pickles, ketchup, onion.
Dessert/snacks: well, my mom decided to get sh*tfaced today, so I have been trying to keep it as not bad as possible by sipping her tequila every now and then... if that counts. Lord help this family, lol... + 1 sugar free Jello Pudding cup, 1/4 cup shredded Mozzarella before bed *HUNGRY*
Water: check
Daily Vitamins: check
Nightly Vitamins: check
The scale moved again! I am at 140.0!!
Today's Workouts: Billy Blanks' Tae Bo Cardio (40 minutes) + the 2 fast miles and the Firm Band mile from the 5 Mile Advanced DVD... and I washed my car
Breakfast: 1 small banana, two 60-calorie slices of reduced-fat Colby Jack cheese, 1 apple
Lunch: pita pizza: 1 whole wheat pita flatbread with olive tomato sauce, sliced grape tomatoes, a few chunks of grilled chicken, lightly drizzled with olive oil, and sprinkled with oregano, garlic, and shredded mozzarella, 8oz. white wine Sangría
Dinner: 1 toasted 100% whole wheat hamburger bun, 1 beef patty with 1 slice American cheese, pickles, low fat mayo, dill pickles, ketchup, onion.
Dessert/snacks: well, my mom decided to get sh*tfaced today, so I have been trying to keep it as not bad as possible by sipping her tequila every now and then... if that counts. Lord help this family, lol... + 1 sugar free Jello Pudding cup, 1/4 cup shredded Mozzarella before bed *HUNGRY*
Water: check
Daily Vitamins: check
Nightly Vitamins: check
Friday, September 26, 2008
September 26, 2008
Review of Yesterday: well, lunch and dinner were good, but I may need to start actually eating MORE in the mornings and afternoons so I don't get so hungry at 8 o'clock at night...
Today's Workouts: 3 Mile outdoor walk with Mom (at 5 freaking thirty, lol) + 2-mile Walk Strong with EIGHT lb dumbbells! That is new for me and i am so proud I could do it!
Breakfast: 1 FiberOne bar (bananas are still green :-() before workout, afterworkout 1 bagel, 1 scrambled egg, one slice reduced-fat salami, sprinkled with cheddar cheese (I made this into a sandwich, lol...) and 8 oz. skim milk
Lunch: went out to eat with Jeremy today... INDIAN FOOD! My second favorite only to Mexican, lol... i took almost half of the food home, and gave a chicken leg to Jeremy. So I had 1.25 pieces of Tandoori chicken, ca. 3/4 cups very fragrant and tasty Basmati rice, and 1/4 loaf of Naan. and 1 cup of yummy soup.
Dinner: leftovers... 1/4 loaf of Naan, ca. 2/3 cup rice, 1 small chicken thigh.
Dessert/snacks: none
Water: well, could have done better...
Daily Vitamins: check
Nightly Vitamins: check
Today's Workouts: 3 Mile outdoor walk with Mom (at 5 freaking thirty, lol) + 2-mile Walk Strong with EIGHT lb dumbbells! That is new for me and i am so proud I could do it!
Breakfast: 1 FiberOne bar (bananas are still green :-() before workout, afterworkout 1 bagel, 1 scrambled egg, one slice reduced-fat salami, sprinkled with cheddar cheese (I made this into a sandwich, lol...) and 8 oz. skim milk
Lunch: went out to eat with Jeremy today... INDIAN FOOD! My second favorite only to Mexican, lol... i took almost half of the food home, and gave a chicken leg to Jeremy. So I had 1.25 pieces of Tandoori chicken, ca. 3/4 cups very fragrant and tasty Basmati rice, and 1/4 loaf of Naan. and 1 cup of yummy soup.
Dinner: leftovers... 1/4 loaf of Naan, ca. 2/3 cup rice, 1 small chicken thigh.
Dessert/snacks: none
Water: well, could have done better...
Daily Vitamins: check
Nightly Vitamins: check
Thursday, September 25, 2008
September 25, 2008
Review of Yesterday: okay, I'm glad chose black beans for lunch yesterday because they have tons of fiber and I think that has something to do with why it took me so long to get hungry again. I wasn't hungry till I got home at 8:30pm, and I just ate a cheesestick and went to bed soon after. Plus choosing an enchilada instead of a quesadilla or chimichanga was a big deal for me, since I LOVE cheese... so I got red sauce with a sprinkling of cheese instead of cheese sauce with a sprinkling of red, lol... PLUS, I got on the scale and it said 141.0!!! that's .6 less than the last time i weighed myself on an empty stomach!! i dont even think my stomach was completely empty this time... and the workout yesterday was good and sweaty!!
Today's Workouts: 3-Mile Weight Loss Walk with 3 lb weights in miles 1 and 3, 1 lb weights during the speed walking Mile 2... then Walk & Jog (2.5 mi) with 1 lb weights and the Speed Walk mile from the 5 Day Slim Down DVD... and the cool down from that.
Breakfast: 1 banana before workout, after workout 3 chunks of watermelon and two slices of french toast (double fiber, 50-cal per slice whole wheat bread, 1 egg, 1/2 cup skim milk, cinnamon) with sugar-free syrup
Lunch: a pita pizza: one 100% whole-wheat pita, olive & tomato sauce, sliced cherry tomatoes, a few chopped up pieces of grilled chicken, sprinkled with mozzarella, lightly drizzled with olive oil and sprinkled with garlic and oregano... and my headache is GONE!
Dinner: 1 SmartOnes frozen entrée... chicken enchiladas. 260 calories added extra salsa for a serving of veggies, yum! After class, I was hungry so I had one slice of toasted fitness bread (this stuff is heavy-duty whole wheat, lol) and one 35-calorie wedge of Laughing Cow Spreadable cheese.
Dessert/snacks: 1 90-calorie peanut butter granola bar, 1 SkinnyCow ice cream sandwich (130 calories) which was so incredibly good and it felt SINFUL!!!!
Water: working on it!
Daily Vitamins: check
Nightly Vitamins: check
Today's Workouts: 3-Mile Weight Loss Walk with 3 lb weights in miles 1 and 3, 1 lb weights during the speed walking Mile 2... then Walk & Jog (2.5 mi) with 1 lb weights and the Speed Walk mile from the 5 Day Slim Down DVD... and the cool down from that.
Breakfast: 1 banana before workout, after workout 3 chunks of watermelon and two slices of french toast (double fiber, 50-cal per slice whole wheat bread, 1 egg, 1/2 cup skim milk, cinnamon) with sugar-free syrup
Lunch: a pita pizza: one 100% whole-wheat pita, olive & tomato sauce, sliced cherry tomatoes, a few chopped up pieces of grilled chicken, sprinkled with mozzarella, lightly drizzled with olive oil and sprinkled with garlic and oregano... and my headache is GONE!
Dinner: 1 SmartOnes frozen entrée... chicken enchiladas. 260 calories added extra salsa for a serving of veggies, yum! After class, I was hungry so I had one slice of toasted fitness bread (this stuff is heavy-duty whole wheat, lol) and one 35-calorie wedge of Laughing Cow Spreadable cheese.
Dessert/snacks: 1 90-calorie peanut butter granola bar, 1 SkinnyCow ice cream sandwich (130 calories) which was so incredibly good and it felt SINFUL!!!!
Water: working on it!
Daily Vitamins: check
Nightly Vitamins: check
Wednesday, September 24, 2008
September 24, 2008
Review of Yesterday: well, I definitely need to work on packing GOOD dinners for my long nights at school (Monday, Tuesday, and Wednesday) I just need to find the TIME, which I know I have, to make something and take it with me... there is even a fridge at the Cocoa campus that I could store something in. I need to take advantage of that!
I also got really bad cramping in my right quad last night... as soon as I spent about 10 minutes stretching it, the cramping went away. I related it to being on an airplane for 10 hours: I did a LOT of sitting yesterday even if my workout did kick my butt. So I need to make it a point to stretch throughout the day... especially those quads!!!
I slept really good last night, though :-) I think getting up earlier and going right into my workout really helps that.
Today's Workouts: The Biggest Loser Cardio Max (all 50 minutes) + 2-mile Walk & Firm with firm band and jogging intervals.
Breakfast: 1 banana, 1 serving FiberOne cereal (43% RDV of fiber!!) with 1/2 cup skim milk
Lunch: okay, totally blew it on lunch... I did make some healthy "blow-it" choices though. Mom invited me to a lunch at a new mexican place. I got 1 chicken enchilada, BLACK beans instead of refried, and had a bit of rice with it, leaving the majority of it on my plate. the salsa was luckily soooo spicy I couldn't eat very many chips :-) I wasn't completely stuffed, so that was good. And instead of taking an easy day tomorrow, I'm going to keep it UP UP UP. I also drank a margarita and part of a frozen peach margarita. Like I said, going to BURN it tomorrow... its give and take, people.
Dinner: 1 cheese stick
Dessert/snacks: none
Water: on it
Daily Vitamins: check
Nightly Vitamins: check
I also got really bad cramping in my right quad last night... as soon as I spent about 10 minutes stretching it, the cramping went away. I related it to being on an airplane for 10 hours: I did a LOT of sitting yesterday even if my workout did kick my butt. So I need to make it a point to stretch throughout the day... especially those quads!!!
I slept really good last night, though :-) I think getting up earlier and going right into my workout really helps that.
Today's Workouts: The Biggest Loser Cardio Max (all 50 minutes) + 2-mile Walk & Firm with firm band and jogging intervals.
Breakfast: 1 banana, 1 serving FiberOne cereal (43% RDV of fiber!!) with 1/2 cup skim milk
Lunch: okay, totally blew it on lunch... I did make some healthy "blow-it" choices though. Mom invited me to a lunch at a new mexican place. I got 1 chicken enchilada, BLACK beans instead of refried, and had a bit of rice with it, leaving the majority of it on my plate. the salsa was luckily soooo spicy I couldn't eat very many chips :-) I wasn't completely stuffed, so that was good. And instead of taking an easy day tomorrow, I'm going to keep it UP UP UP. I also drank a margarita and part of a frozen peach margarita. Like I said, going to BURN it tomorrow... its give and take, people.
Dinner: 1 cheese stick
Dessert/snacks: none
Water: on it
Daily Vitamins: check
Nightly Vitamins: check
Tuesday, September 23, 2008
Let's talk about GOALS.
This is a separate entry from my normal one (see below for the daily stuff).
Considering my discouragement yesterday about the scale not moving, I thought I would sit down today and really work on organizing my thoughts and goals about this whole fitness thing.
So... I am going to talk about:
-- what I did the last time I tried to lose this weight
-- what I did WRONG the last time
-- what I am doing now and how what I am doing now increases the chances of success
-- what I still need to work on
I will then state my goals for continued weight loss and maintenance thereafter.
What I did the last time I tried to lose this weight:
Looking at these things, I see I was on a good path. I don't think, though, that I was trying hard enough. I think I got cocky. I saw the weight come off, about 8 lbs of it, and I thought HEY, I can eat fast food more often, fried stuff, cookies for breakfast. I wasn't very thorough writing down my meals, and I often left the Walk Club on many a hiatus. Of course, traveling made it really hard to check in all the time, but other times I just kind of forgot about them. So I didn't have that support. So...
What I did WRONG the last time I tried to lose this weight:
Not mixing things up from the regular routine doesn't allow for muscles to get really worked after a while. Sure I was burning calories and losing weight, but I was still flabby and didn't feel good.
What I am doing now that makes things better and increases my chance for success:
it is going to take more hard work. consistency is the secret, I think. too many people get lazy and give up. do they really want it?! it takes recognizing your weaknesses. my weakness is the gym. I found my favorite machine and did that every day for the same amount of time, and far too often found excuse after excuse to skip it. even with the tougher classes at the gym, like Spinning, i overestimated the work I was doing at the gym and UNDERestimated the calories I was consuming. I told myself WOW, I did spinning today, I can go have a huge plate of mexican food for dinner. BAD IDEA. so, since my weakness is the gym, I found out that i really really enjoy working out at home. i dont worry about eyes on me, I can pause whenever I want, push myself, and its SO MUCH CHEAPER! you save drive time, gas, and get to eat at home right afterward if youre really hungry, so you dont have to worry about going home first, buying something or bringing snacks with you. who likes getting into a hot car after a workout at the gym?
so now I just really prioritize. i have my eye on what i want and I AM NOT GOING TO STOP until I get there. just going to keep moving. this is really important to me.
GOAL: be at my goal weight of 130 lbs by December 1. After that, continue to build lean muscle to maintain that loss. Eventually, I would like to work down to 127, 128 lbs.
Caitlin
Considering my discouragement yesterday about the scale not moving, I thought I would sit down today and really work on organizing my thoughts and goals about this whole fitness thing.
So... I am going to talk about:
-- what I did the last time I tried to lose this weight
-- what I did WRONG the last time
-- what I am doing now and how what I am doing now increases the chances of success
-- what I still need to work on
I will then state my goals for continued weight loss and maintenance thereafter.
What I did the last time I tried to lose this weight:
- started exercising every day with Walk Away the Pounds workouts
- started watching what kinds of food I ate
- got some support from The Walk Club
- tried to keep track of what I ate in a journal
- took vitamins to compensate for vitamins I wasn't getting through food (many, FLAX!)
Looking at these things, I see I was on a good path. I don't think, though, that I was trying hard enough. I think I got cocky. I saw the weight come off, about 8 lbs of it, and I thought HEY, I can eat fast food more often, fried stuff, cookies for breakfast. I wasn't very thorough writing down my meals, and I often left the Walk Club on many a hiatus. Of course, traveling made it really hard to check in all the time, but other times I just kind of forgot about them. So I didn't have that support. So...
What I did WRONG the last time I tried to lose this weight:
- did not watch portions
- did not stay "plugged in" to other people on the same quest as I
- was overall half-hearted about the effort
- thought it would be easy
- did little to no strength training each week
- did little to mix things up from the regular routine.
- slept too much (resulting in skipped breakfast)
- too many treats
- eating when i wasn't hungry
- eating out too often
- taking too many days off and therefore being inconsistent
- not drinking enough water
- staying up too late
- not focusing on other aspects of fitness besides weight loss...
Not mixing things up from the regular routine doesn't allow for muscles to get really worked after a while. Sure I was burning calories and losing weight, but I was still flabby and didn't feel good.
What I am doing now that makes things better and increases my chance for success:
- STRENGTH TRAINING-- makes the muscles stronger and they burn more calories and fat
- LENGTH of workouts... I work my butt off because I REALLY WANT THIS. I work out 6 days a week right now for 60-90 minutes (sometimes even a little more).
- Drinking more water
- Taking necessary supplements... but added a few: garlic, more flax seed oil, acidopholus.
- I push myself (see #2)
- focusing BIG on portion control
- only eating when I'm hungry-- makes food so much more gratifying
- staying in touch with my challenge team on the Walk Club... great support!!
- getting more variety: Netflix has helped a lot with that. Now I'm doing all kinds of workouts and not just the fitness walking.
- taking a break: making sure I have an easy day and a day of rest during the week (but I still hate to do NOTHING all day)
- stretching!! never ever skip it
- working my core (used to never do ab workouts)
- visiting the chiropractor... doing so has markedly improved my ability to move while working out
- trying never to eat out, if I do, only once per week and NEVER FRIED FOODS!! even the healthier options are LOADED with salt that just bloat your body with retained water, which doesnt allow you to see your progress as well.
- packing lunch whenever I can...saves money and tons of calories. all the money i save can be used for new workouts, workout clothes, weights, etc.
- allowing myself some treats (secret weapons include: sugar free jello pudding,healthy French toast, FiberOne bars, and dark chocolate squares)
- coming to terms with the fact that it is NOT going to be easy.
- never ever skip breakfast
- exercise first thing in the morning and make my schedule so it will allow for that. if i dont get my workout in, i am not a happy camper.
- focusing on the other aspects of getting fit: not just the weight loss. the better moods, being in God's will, more productive and motivated in school, sooo many other things. you feel strong and it carries to other areas of your life!
- water... need to make sure i get it all in every day
- can't go to bed with a growling tummy
- stop weighing myself as often
- not as many snacks, but regular meals instead
- more fiber! more greens!
- and i know there are more!!!
it is going to take more hard work. consistency is the secret, I think. too many people get lazy and give up. do they really want it?! it takes recognizing your weaknesses. my weakness is the gym. I found my favorite machine and did that every day for the same amount of time, and far too often found excuse after excuse to skip it. even with the tougher classes at the gym, like Spinning, i overestimated the work I was doing at the gym and UNDERestimated the calories I was consuming. I told myself WOW, I did spinning today, I can go have a huge plate of mexican food for dinner. BAD IDEA. so, since my weakness is the gym, I found out that i really really enjoy working out at home. i dont worry about eyes on me, I can pause whenever I want, push myself, and its SO MUCH CHEAPER! you save drive time, gas, and get to eat at home right afterward if youre really hungry, so you dont have to worry about going home first, buying something or bringing snacks with you. who likes getting into a hot car after a workout at the gym?
so now I just really prioritize. i have my eye on what i want and I AM NOT GOING TO STOP until I get there. just going to keep moving. this is really important to me.
GOAL: be at my goal weight of 130 lbs by December 1. After that, continue to build lean muscle to maintain that loss. Eventually, I would like to work down to 127, 128 lbs.
Caitlin
September 23, 2008
Review from yesterday: for the workouts I did yesterday, I think I ate too much... but, I got all my water in, and did not go to bed hungry. No snacks, either!
Today's Workouts: wow, it was a tough workout today, but I feel SO amazing, and so STRONG! I did an entire hour of The Biggest Loser Workout Volume 1: the Low-intensity (20 min), the High Intensity (20 min), and the Boot camp (20 min) workouts. Wow, I was sweating a LOT and my heart rate really got up there. I was able to bring it back down quickly which is a very good sign of fitness. I had never done the Boot camp portion; in fact, when I put it on to try it last year, I turned it off right away because it was too hard! I alternated 2 lb and 3 lb weights during bootcamp. I don't know how those guys were making it with 5 lb!!! I hope to be able to work up to that as I get stronger.
So I am really proud of myself for getting through those workouts. I did TBL stretch for 10 minutes, then added on the 2 Mile WATP Express at the end, with the Firm band. I kept the moves easy and didn't add any weights, stretching with them at the end of that workout as well. Now its time to EAT!
Breakfast: 1 banana before workout. After workout, two Kashi blueberry waffles with sugar free syrup, 1 turkey bratwurst, and three chunks of watermelon. yum!
Lunch: mom made chicken Caesar salad... I had that and a bite of her buttered cornbread for dessert.
Dinner: 1 banana, 1 apple, 1 FiberOne bar, 1 cheese stick, ca. 12 All-Bran crackers with jalapeno dip... and all of this was spread out between 5pm and 9:30 PM... so I fed myself when I was hungry. I don't know if that is a good thing or not... I prefer regular meals, not all of these snack foods. but I was able to a least semi-balance it with fruits, dairy, and carbs...
Dessert/snacks: none, if you dont count dinner...
Water: DEFINITELY getting it all in today!
Daily Vitamins: check
Nightly Vitamins: check
Today's Workouts: wow, it was a tough workout today, but I feel SO amazing, and so STRONG! I did an entire hour of The Biggest Loser Workout Volume 1: the Low-intensity (20 min), the High Intensity (20 min), and the Boot camp (20 min) workouts. Wow, I was sweating a LOT and my heart rate really got up there. I was able to bring it back down quickly which is a very good sign of fitness. I had never done the Boot camp portion; in fact, when I put it on to try it last year, I turned it off right away because it was too hard! I alternated 2 lb and 3 lb weights during bootcamp. I don't know how those guys were making it with 5 lb!!! I hope to be able to work up to that as I get stronger.
So I am really proud of myself for getting through those workouts. I did TBL stretch for 10 minutes, then added on the 2 Mile WATP Express at the end, with the Firm band. I kept the moves easy and didn't add any weights, stretching with them at the end of that workout as well. Now its time to EAT!
Breakfast: 1 banana before workout. After workout, two Kashi blueberry waffles with sugar free syrup, 1 turkey bratwurst, and three chunks of watermelon. yum!
Lunch: mom made chicken Caesar salad... I had that and a bite of her buttered cornbread for dessert.
Dinner: 1 banana, 1 apple, 1 FiberOne bar, 1 cheese stick, ca. 12 All-Bran crackers with jalapeno dip... and all of this was spread out between 5pm and 9:30 PM... so I fed myself when I was hungry. I don't know if that is a good thing or not... I prefer regular meals, not all of these snack foods. but I was able to a least semi-balance it with fruits, dairy, and carbs...
Dessert/snacks: none, if you dont count dinner...
Water: DEFINITELY getting it all in today!
Daily Vitamins: check
Nightly Vitamins: check
Monday, September 22, 2008
September 22, 2008
8:38pm: I am pretty excited and feeling motivated. I just ordered about 7 new workouts on Netflix. I have plenty of blank tapes (pulled a coupon from Walgreen's this week, 99 cents each on Sony blank tapes!!). I am ready to pump it up. Walking is great for days when I want to take a break, but I am ready to branch out into higher intensity stuff. So I am going to try some shorter kickboxing stuff, the Biggest Loser programs, and walk at the end and on my lower intensity days for variety. I just really want to mix it up... I want to get these last 10-11 pounds off!!! Walking would be great for maintenance mixed in with regular strength training.
GOAL: lose the rest of this weight by December 1.
10:15am: I just ordered Vol. 2 of the Biggest Loser workouts...for $9.63. I already have volume 1 and its great. I figured it would be hard to tape because its a build-your-own workout type deal, not a straight through thing. I think I will do volume 1 tomorrow. That ought to be a butt-kicker!!
I have to say, the scale does not appear to be moving. My muscles are growing, I know, but it is still frustrating to be working so hard and still have to wait this long to see the numbers go down. But I feel great, I fit into stuff better, and I know the numbers will move as my muscles get more conditioning and they "learn" how to burn fat.
I added 25 miles to my miles goal for STEP-tember... my goal was 100, which I will meet (and likely exceed) tomorrow, so I added a realistic 25 miles to that to meet and hopefully exceed by Tuesday, Sept. 30 (the end of the month!)
Workouts: 3-Mile neighborhood walk n' chat with Mom (NOT available on DVD!), 2-Mile Walk Down Your Blood Sugar walk afterward, with 1 lb handweights.
Breakfast: 1 banana before walk, after walk was 2 chicken wings, one 60-cal slice of colby jack cheese, two slices of watermelon, 1 whole wheat bagel (180 calories) with chive and onion cream cheese (used very little, as it is NOT low calorie!)... somewhere around 500 calories for entire meal. Good for breakfast.
Lunch: ca. 1/2 cup Basmati rice, one turkey bratwurst, black beans with tomatoes and seasoned ground beef, sprinkled with Mexican-blend cheese (just a pinch)
Dinner: leftovers from lunch. a cereal bowl with Basmati rice, and the black beans w/ tomatoes stuff. no cheese.
Dessert/snacks: none
Water: I definitely drank 64oz + today
Daily Vitamins: check
Nightly Vitamins: check
GOAL: lose the rest of this weight by December 1.
10:15am: I just ordered Vol. 2 of the Biggest Loser workouts...for $9.63. I already have volume 1 and its great. I figured it would be hard to tape because its a build-your-own workout type deal, not a straight through thing. I think I will do volume 1 tomorrow. That ought to be a butt-kicker!!
I have to say, the scale does not appear to be moving. My muscles are growing, I know, but it is still frustrating to be working so hard and still have to wait this long to see the numbers go down. But I feel great, I fit into stuff better, and I know the numbers will move as my muscles get more conditioning and they "learn" how to burn fat.
I added 25 miles to my miles goal for STEP-tember... my goal was 100, which I will meet (and likely exceed) tomorrow, so I added a realistic 25 miles to that to meet and hopefully exceed by Tuesday, Sept. 30 (the end of the month!)
Workouts: 3-Mile neighborhood walk n' chat with Mom (NOT available on DVD!), 2-Mile Walk Down Your Blood Sugar walk afterward, with 1 lb handweights.
Breakfast: 1 banana before walk, after walk was 2 chicken wings, one 60-cal slice of colby jack cheese, two slices of watermelon, 1 whole wheat bagel (180 calories) with chive and onion cream cheese (used very little, as it is NOT low calorie!)... somewhere around 500 calories for entire meal. Good for breakfast.
Lunch: ca. 1/2 cup Basmati rice, one turkey bratwurst, black beans with tomatoes and seasoned ground beef, sprinkled with Mexican-blend cheese (just a pinch)
Dinner: leftovers from lunch. a cereal bowl with Basmati rice, and the black beans w/ tomatoes stuff. no cheese.
Dessert/snacks: none
Water: I definitely drank 64oz + today
Daily Vitamins: check
Nightly Vitamins: check
Sunday, September 21, 2008
September 21, 2008
WOW! I just feel really good today!!
Workouts: 2 Mile Walk Away Your Stress, 2 Mile and 1 Mile Faith Walks. No weights... i just felt so good after WAYS, I had to keep going!!
Breakfast: 1 banana, 2 slices french toast and some watermelon
Lunch: two turkey sausage patties (120 calories), two scrambled eggs (ca. 160 calories), 8 oz. skim milk (90 calories) Total for meal-- 370 calories.
Dinner: 1 slice Mestamacher bread, 1.5 slices Havarti cheese, chive and onion cream cheese, 2 slices reduced fat salami
Dessert/snacks: 1 FiberOne bar, 1 apple, 1 string cheese stick (80 cals)
Water: I think I got all of it.
Daily Vitamins: check
Nightly Vitamins: check
Workouts: 2 Mile Walk Away Your Stress, 2 Mile and 1 Mile Faith Walks. No weights... i just felt so good after WAYS, I had to keep going!!
Breakfast: 1 banana, 2 slices french toast and some watermelon
Lunch: two turkey sausage patties (120 calories), two scrambled eggs (ca. 160 calories), 8 oz. skim milk (90 calories) Total for meal-- 370 calories.
Dinner: 1 slice Mestamacher bread, 1.5 slices Havarti cheese, chive and onion cream cheese, 2 slices reduced fat salami
Dessert/snacks: 1 FiberOne bar, 1 apple, 1 string cheese stick (80 cals)
Water: I think I got all of it.
Daily Vitamins: check
Nightly Vitamins: check
Saturday, September 20, 2008
September 20, 2008
Workouts:
It was one TOUGH day.
-- Muscle Mile 1 with 2 lb weights
-- Classic Mile from 5-day Slimdown DVD
-- Teen Mile in the Morning with 2 lb weights (that actually made me sweat!)
-- Women's Health Total Workout in Ten... all four main sessions. 5 lb. weights. Ouch.
-- 2 Mile WATP
Breakfast: 1 banana with Skippy reduced-fat peanut butter, 1 baked ranch-flavored chicken breast, some watermelon.
Lunch: salad with light Italian, 3 rotisserie chicken wings, roasted red potatoes with Ranch glaze (3/4 cup or so)
Dinner: two whole wheat English muffins, split and topped with diced tomatoes, a bit of (rather aged ;-)) shredded cheese, and some italian herbs and garlic... baked in the oven. Yum!
Dessert/snacks: none, yeehaw!
Water: working on it... UPDATE: i think I got it all in for today.
Daily Vitamins: check
Nightly Vitamins: check
It was one TOUGH day.
-- Muscle Mile 1 with 2 lb weights
-- Classic Mile from 5-day Slimdown DVD
-- Teen Mile in the Morning with 2 lb weights (that actually made me sweat!)
-- Women's Health Total Workout in Ten... all four main sessions. 5 lb. weights. Ouch.
-- 2 Mile WATP
Breakfast: 1 banana with Skippy reduced-fat peanut butter, 1 baked ranch-flavored chicken breast, some watermelon.
Lunch: salad with light Italian, 3 rotisserie chicken wings, roasted red potatoes with Ranch glaze (3/4 cup or so)
Dinner: two whole wheat English muffins, split and topped with diced tomatoes, a bit of (rather aged ;-)) shredded cheese, and some italian herbs and garlic... baked in the oven. Yum!
Dessert/snacks: none, yeehaw!
Water: working on it... UPDATE: i think I got it all in for today.
Daily Vitamins: check
Nightly Vitamins: check
Friday, September 19, 2008
September 19, 2008
Today, I fit into my "skinny" jeans. Yep, the size 6. This is a very, very, very cool thing.
Workouts: its my day off
Breakfast: 1 banana, 1 whole wheat bagel with chive and onion cream cheese
Lunch: 1/2 roast beef and onion melt at Beef o'brady's, some of a crappy Caesar salad
Dinner: too embarassed to even list it. it was definitely my day off. 2.5 thin slices of italian bread, one slathered with butter, garlic salt, and sprinkled with oregano. 5 small meatballs, 1/4 cup spaghetti with yummy tomato sauce, salad with balsamic vinaigrette dressing and parmesan cheese. that was dinner
dessert was FOUR double stuf oreos (THAT was the embarassing part) and a glass of sangria.
Dessert/snacks: 1 normal sized chocolate chip cookie
Water: im on it...
Daily Vitamins: check
Nightly Vitamins: check
Workouts: its my day off
Breakfast: 1 banana, 1 whole wheat bagel with chive and onion cream cheese
Lunch: 1/2 roast beef and onion melt at Beef o'brady's, some of a crappy Caesar salad
Dinner: too embarassed to even list it. it was definitely my day off. 2.5 thin slices of italian bread, one slathered with butter, garlic salt, and sprinkled with oregano. 5 small meatballs, 1/4 cup spaghetti with yummy tomato sauce, salad with balsamic vinaigrette dressing and parmesan cheese. that was dinner
dessert was FOUR double stuf oreos (THAT was the embarassing part) and a glass of sangria.
Dessert/snacks: 1 normal sized chocolate chip cookie
Water: im on it...
Daily Vitamins: check
Nightly Vitamins: check
Wednesday, September 17, 2008
September 18, 2008
STRENGTH TRAINING really IS the way to go. more on that later, stay tuned, im starving..
Okie doke, heres the rest... strength training. i used to hate it because i felt like i could burn more calories by doing just cardio. but ever since i have been concentrating on spending time REALLY tearing that muscle fiber, letting it have time to heal, and thereby allowing it to eat up the fat, ultimately taking its place.... i feel AWESOME. sure, it hurts for a few days, but you get used to it and your body is so much firmer and because of the added muscle, burns even MORE calories than it did before.
Workouts: 3 Mile WATP Express with stretchie (no weights), the Ab Mile (also no weights) from the 5 Day, AND, the reason why i did not use weights as I have been doing is because I threw in the 30 minute upper body workout, where I used a variety of weights-- 3, 5, and even 8 lbs, something I have NEVER done. Go me!
Breakfast: 1 banana, 1 whole wheat bagel with chive and onion cream cheese, 1 scrambled egg with salt and pepper.
Lunch: BBQ sandwich on garlic bread (2 slices) with a side salad and 8 oz skim milk.
Dinner: 1 slice Mestamacher bread with 1 wedge low fat spreadable cheese, sliced Edam and 2 slices of salami ... yum
Dessert/snacks: 1 apple, 1 60-cal sugar free pudding cup (chocolate)
Water: determined to get it all in!!!
Daily Vitamins: check
Nightly Vitamins: check
Okie doke, heres the rest... strength training. i used to hate it because i felt like i could burn more calories by doing just cardio. but ever since i have been concentrating on spending time REALLY tearing that muscle fiber, letting it have time to heal, and thereby allowing it to eat up the fat, ultimately taking its place.... i feel AWESOME. sure, it hurts for a few days, but you get used to it and your body is so much firmer and because of the added muscle, burns even MORE calories than it did before.
Workouts: 3 Mile WATP Express with stretchie (no weights), the Ab Mile (also no weights) from the 5 Day, AND, the reason why i did not use weights as I have been doing is because I threw in the 30 minute upper body workout, where I used a variety of weights-- 3, 5, and even 8 lbs, something I have NEVER done. Go me!
Breakfast: 1 banana, 1 whole wheat bagel with chive and onion cream cheese, 1 scrambled egg with salt and pepper.
Lunch: BBQ sandwich on garlic bread (2 slices) with a side salad and 8 oz skim milk.
Dinner: 1 slice Mestamacher bread with 1 wedge low fat spreadable cheese, sliced Edam and 2 slices of salami ... yum
Dessert/snacks: 1 apple, 1 60-cal sugar free pudding cup (chocolate)
Water: determined to get it all in!!!
Daily Vitamins: check
Nightly Vitamins: check
September 17, 2008
So, since yesterday I have been getting up at 6:15 in the morning. it is hard, because its still dark out, but if I go to bed at 10:30, 11pm, i know i dont need any more sleep than that. i am no more tired at night than when I was getting up at 8:15 in the morning... and I have two more hours to play and/or work with! whoo hoo! i decided to do it because, well, yesterday bc of the interview I had to be there at 10, but did NOT want to miss my workout, so I got up early to get it in. and i liked getting it over with, drying my hair and getting ready for the day as soon as i was done with my shower. i was used to putting my lounge clothes back on and loafing until an hour before i had to leave then rushing to get ready. i LIKED being finished earlier. it has been a great two days. its also been motivating since I am seeing some spectacular results in my body since i started focusing heavier on strength training.
but MAN am I sore today. I really think I'm gonna do that Women's Health workout more often because it goes by SO quick (40 minutes) and it is such a major BURN.
Yesterday was a big fail on one goal, not eating any unnecessary snacks... and i ate some candy. I'm happy that I was able to keep the portions in check, though. and I WAS starving. and most of it WAS dark chocolate :-) good for you, right?
I am about to buy some health insurance. this will make my trips to the dermatologist a LOT cheaper, hopefully allow me to get SOME of what I paid for my chiropractic treatments returned to me, and cover me if something catastrophic happens. it sucks so bad that none of my immediate family is insured!! I am going to pay $100 a month for health insurance to ENsure that if something does happen like I get hurt or get sick, that my savings account isn't GONE in the blink of an eye.
I am also going to do a prepaid dental plan with Blue Cross Blue Shield... i am going to pay $160 or so for one year, and pay a $10 office visit fee each time I go to the dentist... so that is, if I go 2x a year, $180 for my dentistry needs in one year. Normally, ONE visit costs $100, and thats just for the cleaning. its over $300 without insurance for the yearly checkup with xrays. I can't afford that and neither can my family! So I am going to mail that tomorrow, because I NEED to get to the dentist.
Workouts: 4 Really Big Miles with 1 lb handweights for first three miles, stretchie for last. Added on Ab mile with 1 lb weights and Speed mile from 5 Day Slim Down. Total: 6 miles
Breakfast: 1 banana, leftovers (half chicken breast, 1/2 linguine, with tomato sauce, 1 slice garlic toast.
Lunch: yum, pulled pork and romaine salad with light Italian!!!
Dinner: 1 FiberOne bar, 1 apple (that will be consumed shortly, lol)
Dessert/snacks: 2 of my grandma's yummy chocolate chip cookies, 1 8-0z serving of white wine sangria, 4 oz 2% milk
Water: check!
Daily Vitamins: check
but MAN am I sore today. I really think I'm gonna do that Women's Health workout more often because it goes by SO quick (40 minutes) and it is such a major BURN.
Yesterday was a big fail on one goal, not eating any unnecessary snacks... and i ate some candy. I'm happy that I was able to keep the portions in check, though. and I WAS starving. and most of it WAS dark chocolate :-) good for you, right?
I am about to buy some health insurance. this will make my trips to the dermatologist a LOT cheaper, hopefully allow me to get SOME of what I paid for my chiropractic treatments returned to me, and cover me if something catastrophic happens. it sucks so bad that none of my immediate family is insured!! I am going to pay $100 a month for health insurance to ENsure that if something does happen like I get hurt or get sick, that my savings account isn't GONE in the blink of an eye.
I am also going to do a prepaid dental plan with Blue Cross Blue Shield... i am going to pay $160 or so for one year, and pay a $10 office visit fee each time I go to the dentist... so that is, if I go 2x a year, $180 for my dentistry needs in one year. Normally, ONE visit costs $100, and thats just for the cleaning. its over $300 without insurance for the yearly checkup with xrays. I can't afford that and neither can my family! So I am going to mail that tomorrow, because I NEED to get to the dentist.
Workouts: 4 Really Big Miles with 1 lb handweights for first three miles, stretchie for last. Added on Ab mile with 1 lb weights and Speed mile from 5 Day Slim Down. Total: 6 miles
Breakfast: 1 banana, leftovers (half chicken breast, 1/2 linguine, with tomato sauce, 1 slice garlic toast.
Lunch: yum, pulled pork and romaine salad with light Italian!!!
Dinner: 1 FiberOne bar, 1 apple (that will be consumed shortly, lol)
Dessert/snacks: 2 of my grandma's yummy chocolate chip cookies, 1 8-0z serving of white wine sangria, 4 oz 2% milk
Water: check!
Daily Vitamins: check
Tuesday, September 16, 2008
September 16, 2008
Workouts: Women's Health Ultimate Fat Burn (40 minutes) + Ab mile and cool down from the 5DSD...
Breakfast: 1 banana before workout, and some healthy French toast (no, really, its healthy!) afterward. light syrup.
Lunch: leftovers from yesterday, in MUCH smaller portions :-) one slice garlic toast, 1/4 cup fettuccine, one half of a giant chicken breast, making it NORMAL size, lol... with yummy tomato sauce.
Dinner: 1 apple, 1 FiberOne bar
Dessert/snacks: 3 dark chocolate minis, 1 mini Reese's cup (dude I was STARVING at school tonight), 1 80 cal cheese stick before bed...
Water: doing better...
Daily Vitamins: check
Breakfast: 1 banana before workout, and some healthy French toast (no, really, its healthy!) afterward. light syrup.
Lunch: leftovers from yesterday, in MUCH smaller portions :-) one slice garlic toast, 1/4 cup fettuccine, one half of a giant chicken breast, making it NORMAL size, lol... with yummy tomato sauce.
Dinner: 1 apple, 1 FiberOne bar
Dessert/snacks: 3 dark chocolate minis, 1 mini Reese's cup (dude I was STARVING at school tonight), 1 80 cal cheese stick before bed...
Water: doing better...
Daily Vitamins: check
Monday, September 15, 2008
September 15, 2008
This week I am going to try to "ramp up" my breakfasts... try to eat more earlier in the day and really, really concentrate on eating less as the day continues. Dinner should be my smallest meal. I am also focusing on getting in all of my water, and cutting out unnecessary snacking. I am going to try not to eat as many processed snacks (not even FiberOne bars!), no more dark chocolate for a while, no free cake like last week, etc.
Workouts: the 5-day Slim Down DVD (6 miles altogether), 83 minutes! I used 1 lb weights throughout the whole thing.
Breakfast: 1 banana before the workout, two slices of pineapple, a bit of applesauce, and the rest of the apple cinnamon dip (about 1/3 cup) on top, 1 FiberBar
Lunch: this is what my mom made, so I ate it: a large chicken breast with (probably too much) sliced cheese on top, tomato sauce, a romaine-lettuce salad with cherry tomatoes, sliced olives, carrots, and light Italian dressing, 1 slice garlic toast. Dinner will have to be, essentially, nothing after that meal, geez. Mom packaged up the leftovers and i made her cut the chicken breasts in half because they were SO HUUUUGE. I said no to the fettuccine noodles she was also trying to serve me, although one or two may have slipped in with the tomato sauce.
Dinner: 1 slice mestamacher rye bread cut in half with reduced fat Jarlsberg cheese, 1 slice reduced fat salami, and 1 wedge low fat spreadable cheese.
Dessert/snacks: NONE! Not even a glass of Sangria! no pudding, nothing! HOORAH!
Water: definitely going to do better on that today. Water metabolizes fat, so I NEED TO DRINK IT TO GET RID OF THIS EXCESS FAT!!!!
Daily Vitamins: check
Workouts: the 5-day Slim Down DVD (6 miles altogether), 83 minutes! I used 1 lb weights throughout the whole thing.
Breakfast: 1 banana before the workout, two slices of pineapple, a bit of applesauce, and the rest of the apple cinnamon dip (about 1/3 cup) on top, 1 FiberBar
Lunch: this is what my mom made, so I ate it: a large chicken breast with (probably too much) sliced cheese on top, tomato sauce, a romaine-lettuce salad with cherry tomatoes, sliced olives, carrots, and light Italian dressing, 1 slice garlic toast. Dinner will have to be, essentially, nothing after that meal, geez. Mom packaged up the leftovers and i made her cut the chicken breasts in half because they were SO HUUUUGE. I said no to the fettuccine noodles she was also trying to serve me, although one or two may have slipped in with the tomato sauce.
Dinner: 1 slice mestamacher rye bread cut in half with reduced fat Jarlsberg cheese, 1 slice reduced fat salami, and 1 wedge low fat spreadable cheese.
Dessert/snacks: NONE! Not even a glass of Sangria! no pudding, nothing! HOORAH!
Water: definitely going to do better on that today. Water metabolizes fat, so I NEED TO DRINK IT TO GET RID OF THIS EXCESS FAT!!!!
Daily Vitamins: check
Sunday, September 14, 2008
September 14, 2008
Good article: Four Reasons We Regain Weight
Well, I'm bloated because of Aunt Flo, ugh, but I'm still feeling good. The scale was not my friend this morning, it reflected 143.0 instead of what I weighed in on Friday (141.6)... now the advantage then may have been that I had a completely empty stomach and was weighing JUST me, whereas today, after going to that party last night, I haven't been able to completely empty my stomach. Plus, my boobs hurt. They're holding a lot more extra weight this month, OUCH.
Workouts: i took the day off... although I must say, bustling about in the kitchen this afternoon made me break a sweat!!
Breakfast: Pita pizza with cherry tomatoes, a bit of chicken, olive tomato sauce, sprinkled with parmesan.
Lunch: I munched. munched fruit and miniature marshmallows as I was making the fruit tray, tasted my two dips: black bean salsa dip (AMAZING) and apple cinnamon dip (for the fruit). I made them pretty healthily, using only half the cheese called for in the recipe, fat-free yogurt instead of low fat, added Splenda instead of sugar, etc. Also had some nacho chips at Hannah's with my dip, some more of the fruit and fruit dip, a few carrot sticks, one cherry tomato from the veggie tray. Yum! I'm so glad there were no cookies and cakes and that my treats were moderatly healthy.
Dinner: salad with Romaine lettuce, chicken breast strips, spicy ranch dressing (not light)
Dessert/snacks: 1 8 oz Smart Water (75 calories), 1 60-calorie piece of cheese (reduced-fat colby jack)
Water: I definitely could have done better today.
Daily Vitamins: check
Well, I'm bloated because of Aunt Flo, ugh, but I'm still feeling good. The scale was not my friend this morning, it reflected 143.0 instead of what I weighed in on Friday (141.6)... now the advantage then may have been that I had a completely empty stomach and was weighing JUST me, whereas today, after going to that party last night, I haven't been able to completely empty my stomach. Plus, my boobs hurt. They're holding a lot more extra weight this month, OUCH.
Workouts: i took the day off... although I must say, bustling about in the kitchen this afternoon made me break a sweat!!
Breakfast: Pita pizza with cherry tomatoes, a bit of chicken, olive tomato sauce, sprinkled with parmesan.
Lunch: I munched. munched fruit and miniature marshmallows as I was making the fruit tray, tasted my two dips: black bean salsa dip (AMAZING) and apple cinnamon dip (for the fruit). I made them pretty healthily, using only half the cheese called for in the recipe, fat-free yogurt instead of low fat, added Splenda instead of sugar, etc. Also had some nacho chips at Hannah's with my dip, some more of the fruit and fruit dip, a few carrot sticks, one cherry tomato from the veggie tray. Yum! I'm so glad there were no cookies and cakes and that my treats were moderatly healthy.
Dinner: salad with Romaine lettuce, chicken breast strips, spicy ranch dressing (not light)
Dessert/snacks: 1 8 oz Smart Water (75 calories), 1 60-calorie piece of cheese (reduced-fat colby jack)
Water: I definitely could have done better today.
Daily Vitamins: check
Saturday, September 13, 2008
September 13, 2008
Today's pick-me-up: I read this in the latest issue of Weight Watchers magazine:
If you feel down about losing "only" a quarter pound when you weigh in, open your refrigerator, pull out one stick of butter and say to yourself: This much, in pure fat, is GONE from my body!!"
It sure did make me smile and remember that even the seemingly smallest of losses is a good loss!!
Here is a picture of that butter:
Workouts: its house cleaning today folks... i vacuumed the entire house, and mopped it too, put away the dishes, wiped down the fridge, countertops, table, cleared off the table...
and STILL worked out for 45 minutes! WAYW 3 Miles. Yahoo!
Breakfast: 1 whole wheat bagel with chive and onion cream cheese. Just a tad.
Lunch: some leftover tomato pesto chicken noodle stuff, 1 slice rye bread with a smidge of butter and some garlic, yum, side salad with Romaine lettuce and light Italian dressing.
Dinner: okay, here it goes... i will say the things i ate and tell why they are a victory in many ways compared to the "old" me...
Dessert/snacks: 1 8 oz glass sangria, no ice, 1 100-cal package of beef jerky, a few sips of moms sangria, a bite of homemade pretzel.
Water: check!
Daily Vitamins: check
If you feel down about losing "only" a quarter pound when you weigh in, open your refrigerator, pull out one stick of butter and say to yourself: This much, in pure fat, is GONE from my body!!"
It sure did make me smile and remember that even the seemingly smallest of losses is a good loss!!
Here is a picture of that butter:
Workouts: its house cleaning today folks... i vacuumed the entire house, and mopped it too, put away the dishes, wiped down the fridge, countertops, table, cleared off the table...
and STILL worked out for 45 minutes! WAYW 3 Miles. Yahoo!
Breakfast: 1 whole wheat bagel with chive and onion cream cheese. Just a tad.
Lunch: some leftover tomato pesto chicken noodle stuff, 1 slice rye bread with a smidge of butter and some garlic, yum, side salad with Romaine lettuce and light Italian dressing.
Dinner: okay, here it goes... i will say the things i ate and tell why they are a victory in many ways compared to the "old" me...
- 3/4 a Polish sausage (old me would have had a whole one) with brown mustard
- 1/4 cup potato salad (old me would have had more AND then some macaroni salad, too)
- 1 double stuf oreo (definitely eat way more)
- 2 chips ahoy cookies (usually eat WAY more)
- a thin slice of poppy seed cake (very very delicious)
- less than 1/2 cup of cookies and cream ice cream (stop with whatever came out on the first scoop)
- a small bit of soft pretzel (my own homemade ones!)
- Nutella and croissants
- Macaroni salad
- ANY chips
- more than one small serving of anything
- no soda (had flavored water)
Dessert/snacks: 1 8 oz glass sangria, no ice, 1 100-cal package of beef jerky, a few sips of moms sangria, a bite of homemade pretzel.
Water: check!
Daily Vitamins: check
Friday, September 12, 2008
September 12, 2008
Workouts: went to the GYM, baby!! 20 minutes power walking on the treadmill at 4 mph at first, then ramped it up a bit, and for the last two minutes i ran! i got 1.4 miles done in 20 minutes. Then I stretched and went to the 10:15 Spinning class which was SO amazing and tough and FUN! the instructor was just fabulous! So I cycled for an hour, bringing my workout total to 1 hour and 20 minutes. I could just FEEL those calories getting scorched.
Breakfast: 1 whole-wheat bagel with chive and onion cream cheese, 1 slice of Havarti cheese, 1 slice reduced fat salami.
Lunch: 1 small side salad with light Italian dressing, 1/2 cup linguini with yummy sun-dried tomato pesto sauce, 1 piece of garlic toast.
Dinner: wrap with the other chopped up half of the leftover cheeseburger patty, chopped onion and tomato, LF mayo, ketchup, pickles, mustard.
Dessert/snacks: 1 8oz sangriarita (1/2 margarita, 1/2 sangria, with a bit of grenadine and two ice cubes), 1 glass of milk, 1 pudding cup (vanilla, 120 calories... NOT sugar free)
Water: on my way!
Daily Vitamins: check!
Breakfast: 1 whole-wheat bagel with chive and onion cream cheese, 1 slice of Havarti cheese, 1 slice reduced fat salami.
Lunch: 1 small side salad with light Italian dressing, 1/2 cup linguini with yummy sun-dried tomato pesto sauce, 1 piece of garlic toast.
Dinner: wrap with the other chopped up half of the leftover cheeseburger patty, chopped onion and tomato, LF mayo, ketchup, pickles, mustard.
Dessert/snacks: 1 8oz sangriarita (1/2 margarita, 1/2 sangria, with a bit of grenadine and two ice cubes), 1 glass of milk, 1 pudding cup (vanilla, 120 calories... NOT sugar free)
Water: on my way!
Daily Vitamins: check!
Thursday, September 11, 2008
Hard work really pays off!
I had to pop in before bed and say that I am just really proud of myself. Is that ok? I have worked hard and it is paying off. Today I went to Wal-Mart and got some new workout clothes off the clearance rack ($3 per piece!!) and then went to get a few items. I was over by the cookie dough section looking at refrigerated bread sticks I'll be using to make soft pretzels out of, and the cookies didn't even appeal to me. I spent more time comparing cream cheeses (1/3 less fat just compromises on other stuff, like sodium and sugar!) than I did looking at those cookies. Also, I discovered that refrigerated 100% whole wheat bagels have a TON less calories than the non-refrigerated sort. I remember the kind my mom used to buy: they had 300 calories each! These ones have 180 calories, leaving room for real cream cheese (chive and onion, YUM!) and maybe even a slice of reduced-fat salami. Or a scrambled egg and a bit of shredded cheese. ON the bagel. My head is just BURSTING with creative and healthy meal ideas. Instead of a dark-chocolate Dove bar, I got a cup of fat free strawberry-banana yogurt to slurp on the way home. I think I'm getting the hang of this!!
September 11, 2008: CELEBRATING AGAIN!
Well, first, let's say a bit of thanks to God for our heroes who fell and survived seven years ago today. What bravery!
And my other reason for celebrating is that the scale has indicated another 1lb lost! YES! That means my official weight is 141.6. We are almost at 140! Then there are only 10 more lbs to go! YEAH!
Workouts: I got the new Leslie Sansone DVD "5-Day Slim Down"... it actually has a total of 6 miles because in addition to the 5 miles there are a warm up and cool down totaling another mile of exercise (15 minutes). and WOWWW! i loved the workout! definitely her toughest workout yet. i did all 5 miles plus the warm up and cool down, totaling 83 minutes of fat burning!! and somethings gotta be working at the chiro, cuz i feel like i can move a lot better lately! or it may just be because i have less to move around, lol. i love picking up a set of weights equal to what ive shed lately, and just say to myself, THIS much FAT is GONE from my body!! it is so awesome to feel that in your own hands and know you used to have to carry that around.
and then i watched the breakfasts segment and was so motivated, i made french toast for lunch!! i used two eggs, and three slices of double fiber toast (50 calories per slice) and used lite syrup too (we also have sugar free, I'll try that next time). soo yummy! definitely easier and healthier than pancakes.
Breakfast: 1 banana, one hamburger wrap: 1/2 leftover cheeseburger patty, chopped tomato and onions, pickles, mustard, low fat mayo, and ketchup in a 100 calorie lavash flatbread. YUM! *I'm eating a bigger breakfast today because I really want to do the new workout that should be arriving in my mailbox around noon!!!*
Lunch: 3 slices of french toast made with 2 eggs, cinnamon, skim milk, and fat-free cooking spray... topped with lite maple syrup. what a treat, and all for around 400 calories!
Dinner: 1 slice Mestamacher rye bread, 1 slice Edam cheese (split in two, one for each side!), 2 slices reduced fat salami, a bit of chive and onion cream cheese.
Dessert/snacks: 2 mini Hershey's Special Dark, one 6-oz cup of fat free strawberry banana yogurt (90 cals). I am proud that I avoided the granola bar today!! It has partially hydrogenated oils in it... NOT GOOD!
Water: going well!
Daily Vitamins: check
And my other reason for celebrating is that the scale has indicated another 1lb lost! YES! That means my official weight is 141.6. We are almost at 140! Then there are only 10 more lbs to go! YEAH!
Workouts: I got the new Leslie Sansone DVD "5-Day Slim Down"... it actually has a total of 6 miles because in addition to the 5 miles there are a warm up and cool down totaling another mile of exercise (15 minutes). and WOWWW! i loved the workout! definitely her toughest workout yet. i did all 5 miles plus the warm up and cool down, totaling 83 minutes of fat burning!! and somethings gotta be working at the chiro, cuz i feel like i can move a lot better lately! or it may just be because i have less to move around, lol. i love picking up a set of weights equal to what ive shed lately, and just say to myself, THIS much FAT is GONE from my body!! it is so awesome to feel that in your own hands and know you used to have to carry that around.
and then i watched the breakfasts segment and was so motivated, i made french toast for lunch!! i used two eggs, and three slices of double fiber toast (50 calories per slice) and used lite syrup too (we also have sugar free, I'll try that next time). soo yummy! definitely easier and healthier than pancakes.
Breakfast: 1 banana, one hamburger wrap: 1/2 leftover cheeseburger patty, chopped tomato and onions, pickles, mustard, low fat mayo, and ketchup in a 100 calorie lavash flatbread. YUM! *I'm eating a bigger breakfast today because I really want to do the new workout that should be arriving in my mailbox around noon!!!*
Lunch: 3 slices of french toast made with 2 eggs, cinnamon, skim milk, and fat-free cooking spray... topped with lite maple syrup. what a treat, and all for around 400 calories!
Dinner: 1 slice Mestamacher rye bread, 1 slice Edam cheese (split in two, one for each side!), 2 slices reduced fat salami, a bit of chive and onion cream cheese.
Dessert/snacks: 2 mini Hershey's Special Dark, one 6-oz cup of fat free strawberry banana yogurt (90 cals). I am proud that I avoided the granola bar today!! It has partially hydrogenated oils in it... NOT GOOD!
Water: going well!
Daily Vitamins: check
Wednesday, September 10, 2008
September 10, 2008: CELEBRATE!
The scale is MOVING!!!! YES! I am down 1.2 lbs! Whew! I was getting a little worried there because I would get on the scale and it would keep telling me 143.8, 143.8, every morning, even though I've been working really hard! BUT... I have been doing tons of strength training and building muscle and it seems to have swelled me up a little bit, but today, today I notice a real difference. 142.6! YES. It is tough to lose weight. Its easy peasy to put it on but working it off, working of REAL FAT takes effort.
Workouts: Accelerated Cardio and Cardio portions of Walk Yourself Fit (Prevention workout) was going to go the whole 3rd section, but i just didnt like the workout altogether :-( so i popped in You Can Do Abs from Leslie, and did the stability ball workouts for the core and upper body. A pretty easy day.
Breakfast: 1 banana
Lunch: pita pizza with olive tomato sauce, cherry tomatoes, chicken, parmesan cheese, and oregano. Small salad with light Italian dressing
Dinner: i always eat at 2 or 3 pm and call it dinner and promise to eat light after that... like a granola bar and an apple, a cheesestick before bed, etc. but no big meals that will just turn into fat while I sleep!!
i just made a "hamburger wrap" where i cut up a leftover patty from yesterday, added tomato, onion, LF mayo, ketchup and mustard, and pickles... in a 100% whole grain flatbread wrap. It was sooo yummy!
Dessert/snacks: 1 small piece of watermelon, a piece (probably too big a piece, too) of Gouda cheese. It was YUM, though!
Water:
Daily Vitamins: check
Workouts: Accelerated Cardio and Cardio portions of Walk Yourself Fit (Prevention workout) was going to go the whole 3rd section, but i just didnt like the workout altogether :-( so i popped in You Can Do Abs from Leslie, and did the stability ball workouts for the core and upper body. A pretty easy day.
Breakfast: 1 banana
Lunch: pita pizza with olive tomato sauce, cherry tomatoes, chicken, parmesan cheese, and oregano. Small salad with light Italian dressing
Dinner: i always eat at 2 or 3 pm and call it dinner and promise to eat light after that... like a granola bar and an apple, a cheesestick before bed, etc. but no big meals that will just turn into fat while I sleep!!
i just made a "hamburger wrap" where i cut up a leftover patty from yesterday, added tomato, onion, LF mayo, ketchup and mustard, and pickles... in a 100% whole grain flatbread wrap. It was sooo yummy!
Dessert/snacks: 1 small piece of watermelon, a piece (probably too big a piece, too) of Gouda cheese. It was YUM, though!
Water:
Daily Vitamins: check
Tuesday, September 9, 2008
September 9, 2008
Workouts: 1-Mile Jog, 30 Minute Walk (2 Miles) with 1 lb handweights, WATP 2-Mile High Calorie Burn with 1 lb handweights on the non-weight parts, 3-lb handweights on the weighted parts, Power Mile with 1 lb handweights on the non-weight parts, 3-lb handweights on the weighted parts. Total: 6 miles
I must say, 1 pound in each hand when you normally have nothing on the faster walks sure is tough!!! 3 lbs are KILLER!
Breakfast: 1 banana
Lunch: pita pizza with olive-tomato sauce, sliced chicken, parmesan cheese (less calories than mozzarella!), cherry tomatoes (sooo yummy), oregano. Skipped the usual olive oil.
Dinner: 1 hamburger patty with one slice american cheese, sliced onion, tomato, pickles, low-fat mayo, ketchup, a tad of mustard on a whole-wheat bun.
Dessert/snacks: 1 Sugar Free Jello pudding cup!... oooh, 1 FiberOne bar, 1 medium apple, and one piece of Publix chocolate birthday cake that was FREE in the SGA lounge on the Cocoa campus! YEAH! it was sooo delicious!
1 cheese stick at like 11pm.. i was sooo hungry and that cheese tasted SO GOOD!
Water: good
Daily Vitamins: check
I must say, 1 pound in each hand when you normally have nothing on the faster walks sure is tough!!! 3 lbs are KILLER!
Breakfast: 1 banana
Lunch: pita pizza with olive-tomato sauce, sliced chicken, parmesan cheese (less calories than mozzarella!), cherry tomatoes (sooo yummy), oregano. Skipped the usual olive oil.
Dinner: 1 hamburger patty with one slice american cheese, sliced onion, tomato, pickles, low-fat mayo, ketchup, a tad of mustard on a whole-wheat bun.
Dessert/snacks: 1 Sugar Free Jello pudding cup!... oooh, 1 FiberOne bar, 1 medium apple, and one piece of Publix chocolate birthday cake that was FREE in the SGA lounge on the Cocoa campus! YEAH! it was sooo delicious!
1 cheese stick at like 11pm.. i was sooo hungry and that cheese tasted SO GOOD!
Water: good
Daily Vitamins: check
Monday, September 8, 2008
September 8, 2008
Workouts: attempted the Women's Health Perfect Body Workout... it was soooo hard. some of the moves were a tad too tricky and quick for my liking, but the strength training was top-notch and it buuuurned!! I gave up during the ab portion, lol... better luck next time.
Breakfast: Fiber One bar... but the Target knock-off kind. it sucked. 1 banana topped with a bit of reduced-fat peanut butter
Lunch: baked chicken breast with french-fried onions (it was "breaded" in that), roasted ranch seasoned red-skin potatoes, green beans.
Dinner: 1 slice Mestemacher rye bread, 1/2 slice Edam cheese (thinly sliced), 1 slice reduced-fat Publix salami, 1 slice of tomato...made into a sandwich
Dessert/snacks: some of Dad's Cadbury with ALmonds chocolate bar... i gave back to him half of what he offered! YEAH!
Water: check
Daily Vitamins: check
Breakfast: Fiber One bar... but the Target knock-off kind. it sucked. 1 banana topped with a bit of reduced-fat peanut butter
Lunch: baked chicken breast with french-fried onions (it was "breaded" in that), roasted ranch seasoned red-skin potatoes, green beans.
Dinner: 1 slice Mestemacher rye bread, 1/2 slice Edam cheese (thinly sliced), 1 slice reduced-fat Publix salami, 1 slice of tomato...made into a sandwich
Dessert/snacks: some of Dad's Cadbury with ALmonds chocolate bar... i gave back to him half of what he offered! YEAH!
Water: check
Daily Vitamins: check
Sunday, September 7, 2008
September 7, 2008
Workouts: Walk Slim: 2 Mile Fast-Start after church...
Breakfast: black beans, basmati rice, sprinkled with cheese
Lunch: flatbread wrap... with curry chicken, romaine lettuce, black olives, cherry tomatoes, a fat-free sauce made out of FF yogurt and taco sauce, a bit of ground beef, sprinkled with cheese.
Dinner: 1 slice Mestemacher rye bread with chive and onion cream cheese (spread very thin) with a few slices of Edam cheese. YUM!
Dessert/snacks: 1 8oz glass of sangría, 1/2 Hershey's with Almonds candy bar. Gave the other half to Dad.
Water: good
Daily Vitamins: check
Breakfast: black beans, basmati rice, sprinkled with cheese
Lunch: flatbread wrap... with curry chicken, romaine lettuce, black olives, cherry tomatoes, a fat-free sauce made out of FF yogurt and taco sauce, a bit of ground beef, sprinkled with cheese.
Dinner: 1 slice Mestemacher rye bread with chive and onion cream cheese (spread very thin) with a few slices of Edam cheese. YUM!
Dessert/snacks: 1 8oz glass of sangría, 1/2 Hershey's with Almonds candy bar. Gave the other half to Dad.
Water: good
Daily Vitamins: check
September 6, 2008
Workouts: 3 Fast Miles
Breakfast: Fiber One bar
Lunch: Sandfire Gourmet Wraps: i had a mini-wrap with rice and black beans.
Dinner: went with parents to Pauls Smokehouse in Titusville. i had a cup of seafood gumbo, 1/2 a potato skin, 1 thin slice of bread with a teeny bit of butter, about 9 broiled shrimp, and some veggies.oh yeah, and a $2.50 margarita!
Breakfast: Fiber One bar
Lunch: Sandfire Gourmet Wraps: i had a mini-wrap with rice and black beans.
Dinner: went with parents to Pauls Smokehouse in Titusville. i had a cup of seafood gumbo, 1/2 a potato skin, 1 thin slice of bread with a teeny bit of butter, about 9 broiled shrimp, and some veggies.oh yeah, and a $2.50 margarita!
Friday, September 5, 2008
September 5, 2008
Well I couldn't sleep very well last night, and got up this morning to get another spinal and neck adjustment. I'm feeling good, except for how tired I am. I have some stuff to read for school, gonna call this company again and beg the manager, if I can get him on the phone (this time, I'm going to call from the house phone and dial his extension myself, in case he really is avoiding me!) and I am sick of my mom complaining about the house being a mess, so I might take care of some of that. My sister never does anything! she will throw crap on the bathroom floor and leave it there. Ticks me off.
Workouts: nothing yet
Breakfast: 1 oats n' chocolate fiber bar
Lunch: homemade pita-pizza: 1 whole wheat pita, 1/4 cup tomato sauce, 5 grape tomatoes sliced, a few slices of chicken, drizzle of olive oil, sprinkled with part-skin mozzarella and oregano.
Dinner: 1 slice Mestamacher rye bread with 1 wedge Low fat laughing cow spreadable cheese, one slice double fiber Whole Wheat toast with 1.5 slices Havarti cheese, 2 slices reduced fat salami, and 1 slice Edam cheese (probably overdid it on the cheese... but I had almost 700 calories left over for today!!)
Dessert/snacks: one half a butterfinger candy bar, 1 jello S.F. chocolate pudding
Water: check
Daily Vitamins: check
Workouts: nothing yet
Breakfast: 1 oats n' chocolate fiber bar
Lunch: homemade pita-pizza: 1 whole wheat pita, 1/4 cup tomato sauce, 5 grape tomatoes sliced, a few slices of chicken, drizzle of olive oil, sprinkled with part-skin mozzarella and oregano.
Dinner: 1 slice Mestamacher rye bread with 1 wedge Low fat laughing cow spreadable cheese, one slice double fiber Whole Wheat toast with 1.5 slices Havarti cheese, 2 slices reduced fat salami, and 1 slice Edam cheese (probably overdid it on the cheese... but I had almost 700 calories left over for today!!)
Dessert/snacks: one half a butterfinger candy bar, 1 jello S.F. chocolate pudding
Water: check
Daily Vitamins: check
can't sleep
Its almost 1am and I can't sleep. Ugh.
Chiropractor appointment went well. I'm committing to investing a significant amount of time and money to correcting my spinal condition... my neck especially. Going in for my 2nd adjustment tomorrow morning. I think I'm just anxious. I am worried my exercise will hamper progress on my spine getting straightened out... :-(
Chiropractor appointment went well. I'm committing to investing a significant amount of time and money to correcting my spinal condition... my neck especially. Going in for my 2nd adjustment tomorrow morning. I think I'm just anxious. I am worried my exercise will hamper progress on my spine getting straightened out... :-(
Thursday, September 4, 2008
September 4, 2008
Workouts: got the Women's Health Ultimate Fat Burn from Netflix yesterday and it kicked my butt!! It was such an awesome workout and a great combination of strength and cardio, amazing intervals. I had planned on just doing that (it's 38 minutes long from warm-up to cool-down) but was so pumped up and felt so good at the end I decided to do the 2 Mile Faith Walk. And while I was doing that, I was taping the UFB workout so I can send the DVD back to Netflix today. Tapes are 94 cents a piece at Wal-Mart, which is a lot cheaper than buying the workouts new...
Total time: 68 minutes
Mileage total: 5 miles
Estimated Calorie Burn: 450?! For the first workout 288, for the second, 162... neither of those seem to be accurate in the least. The back of the DVD says you burn up to 500 calories... I think I am gonna ditch MyFitnessPal at least for the exercise calorie counting... love the food calorie counting, though.
Breakfast: South Beach Diet 100 calorie Peanut Butter bar...
Lunch: seasoned chicken breast on whole wheat bun with one slice provolone cheese (100 cals, ouch), sliced tomato, three pickle slices, 1 tsp ketchup, 1 tsp mustard, 2 tsp low-fat mayo.
Dinner: one cup black beans, 3/4 cup brown rice, 1 tbs chopped onions, 1/4 cup shredded Mexican Blend cheese, part of a grilled chicken breast.
Dessert/snacks: 1 Jello sugar-free chocolate pudding cup, 1 8-oz glass of Sangría, 1 chocolate chunk cookie
Water: check
Daily Vitamins: check
Total time: 68 minutes
Mileage total: 5 miles
Estimated Calorie Burn: 450?! For the first workout 288, for the second, 162... neither of those seem to be accurate in the least. The back of the DVD says you burn up to 500 calories... I think I am gonna ditch MyFitnessPal at least for the exercise calorie counting... love the food calorie counting, though.
Breakfast: South Beach Diet 100 calorie Peanut Butter bar...
Lunch: seasoned chicken breast on whole wheat bun with one slice provolone cheese (100 cals, ouch), sliced tomato, three pickle slices, 1 tsp ketchup, 1 tsp mustard, 2 tsp low-fat mayo.
Dinner: one cup black beans, 3/4 cup brown rice, 1 tbs chopped onions, 1/4 cup shredded Mexican Blend cheese, part of a grilled chicken breast.
Dessert/snacks: 1 Jello sugar-free chocolate pudding cup, 1 8-oz glass of Sangría, 1 chocolate chunk cookie
Water: check
Daily Vitamins: check
Wednesday, September 3, 2008
September 3, 2008
Workouts: started out with the Walk Slim 4 Fast Miles, then did the Walk Strong Express (two miles with firm band, + added a held squat when doing the bicep curls!), then the 1 Mile Super Challenge.
Time Total: 94 minutes
Miles Total: 7 and at 20 miles so far for the Walk Club Step-tember challenge, 17 for the month of September!
Calorie Burn: estimated at 615... i think I'm gonna have to get a heartrate monitor. I doubt that MyFitnessPal knows how many calories I burned during resistance training today, because it doesn't know how many pounds I lifted, if I took breaks, or how many reps I did of each. And neither do I. I just know I am burning fat and that rocks!
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Breakfast: 1 South Beach Diet Snack Bar (Peanut Butter)
Lunch: half cup of Basmati rice, 1 cup black beans with a pinch of shredded cheese, 1 turkey sausage link with 1 tsp mustard
Dinner: one cup black beans, 3/4 cup Basmati rice, 1/4 cup shredded cheese
Dessert/snacks: 1 jello sugar-free chocolate pudding cup, 1 Reese's Peanut Butter Cup (gave the other one to Dad)
Water: i think im gonna stop recording this because i can never keep track anyway... i keep water with me all the time and i suck it down. i love me some water
Daily Vitamins: check
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OTHER NEWS:
Went shopping today! Got some fabulous deals at Ulta and Kohl's... including some clothing in size 6!! Yay!
Time Total: 94 minutes
Miles Total: 7 and at 20 miles so far for the Walk Club Step-tember challenge, 17 for the month of September!
Calorie Burn: estimated at 615... i think I'm gonna have to get a heartrate monitor. I doubt that MyFitnessPal knows how many calories I burned during resistance training today, because it doesn't know how many pounds I lifted, if I took breaks, or how many reps I did of each. And neither do I. I just know I am burning fat and that rocks!
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Breakfast: 1 South Beach Diet Snack Bar (Peanut Butter)
Lunch: half cup of Basmati rice, 1 cup black beans with a pinch of shredded cheese, 1 turkey sausage link with 1 tsp mustard
Dinner: one cup black beans, 3/4 cup Basmati rice, 1/4 cup shredded cheese
Dessert/snacks: 1 jello sugar-free chocolate pudding cup, 1 Reese's Peanut Butter Cup (gave the other one to Dad)
Water: i think im gonna stop recording this because i can never keep track anyway... i keep water with me all the time and i suck it down. i love me some water
Daily Vitamins: check
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OTHER NEWS:
Went shopping today! Got some fabulous deals at Ulta and Kohl's... including some clothing in size 6!! Yay!
Tuesday, September 2, 2008
September 2, 2008
Well today I had my first appointment at a new chiropractor. I had only been to a chiropractor once before, but in comparison to this first visit, that first time with Dr. Anders at UCF was quite a shady experience. After essentially no professional exam, he "cracked" my back and charged me $25. I called his office when I was looking for a new chiro and now he charges $40 per adjustment and doesn't do new patient exams at all. So I went over to Oviedo Family Chiropractic and they were awesome. They took x-rays and scanned my nerves and it cost me only $27, and my 90-minute consultation this Thursday is free. Apparently my nerves are all really amok except at the very base of my spine, and the Dr. was glad I came in even against what Mom and Dad had said (they don't think you need to go to a chiropractor, and mom is the "don't fix it unless its broken" type... and calls me a hypochondriac all the time because I go to the doctor (GYN, chiro, derm., dentist) regularly. Of course she is REALLY good at taking her car to get the tires rotated and rebalanced, the oil changed, etc. Ironic, isn't it?
Workouts: four mile "super challenge" with no weights. 55 minutes... Fitnesspal says I burned 375 calories. Sounds accurate. I'll take it :-) Today is an "easy" walking day since I did those tough 6 miles with 3 lb weights yesterday. Tomorrow is gonna be another toughie, probably another 6 miles including more strength.
Breakfast: 1 smoked turkey sausage, 1/2 cup brown rice, 3/4 cup black beans sprinkled with Mexican blend cheese. (leftovers from my parents' dinner last night)
Lunch: a wholewheat pita pizza with tomato sauce, a tad of olive oil, a few sliced olives, and a bit of mozzarella sprinkled over the top
Dinner: a plate of black beans... i estimate about 1 cup. and now i have gas. lol
Dessert/snacks: 1 anytime brownie, 3 Hershey's dark chocolate pieces, one packet of Snackwell's vanilla sandwich cookies (4 cookies in a package) MAN what a caloric punch in the gut!!!
Water: on the ball
Daily Vitamins: check
OTHER NEWS:
my size 8 shorts are LOOSE. when i am sitting driving, theres all this room, enough for a kitten in the belly of my shorts lol :-)
Workouts: four mile "super challenge" with no weights. 55 minutes... Fitnesspal says I burned 375 calories. Sounds accurate. I'll take it :-) Today is an "easy" walking day since I did those tough 6 miles with 3 lb weights yesterday. Tomorrow is gonna be another toughie, probably another 6 miles including more strength.
Breakfast: 1 smoked turkey sausage, 1/2 cup brown rice, 3/4 cup black beans sprinkled with Mexican blend cheese. (leftovers from my parents' dinner last night)
Lunch: a wholewheat pita pizza with tomato sauce, a tad of olive oil, a few sliced olives, and a bit of mozzarella sprinkled over the top
Dinner: a plate of black beans... i estimate about 1 cup. and now i have gas. lol
Dessert/snacks: 1 anytime brownie, 3 Hershey's dark chocolate pieces, one packet of Snackwell's vanilla sandwich cookies (4 cookies in a package) MAN what a caloric punch in the gut!!!
Water: on the ball
Daily Vitamins: check
OTHER NEWS:
my size 8 shorts are LOOSE. when i am sitting driving, theres all this room, enough for a kitten in the belly of my shorts lol :-)
Monday, September 1, 2008
interesting fact...
was browsing WebMD just now and i kept reading that when beginning to lose weight (whether its your first time or twentieth), you tend to lose weight around your middle first. that may explain why I haven't seen much fat loss in my thighs yet...
i gotta BE PATIENT... patient patient patient. i know my body is going to naturally drop the weight if I continue to feed it and work it out correctly.
i gotta BE PATIENT... patient patient patient. i know my body is going to naturally drop the weight if I continue to feed it and work it out correctly.
September 1, 2008: Labor Day!!
Today is a barbeque at Kayla's... I made a giant sugar-free Jello mold for my side and will be taking maybe some hot dogs for the meat we are supposed to provide...
Workouts: 90 minutes of tough walking!! I did the 3 Mile Weight Loss Power Walk ... TWICE, with three pound dumbbells, except for the speed-walking 2nd and 5th mile.
Breakfast: FiberOne O&C bar before my workout, 1 apple and 1 string cheese afterward. (292 calories)
Lunch: this is going to sound like a lot, i know: some nacho chips with some queso, some tomato salsa, some spinach salad, one bratwurst with a veggie sauce, one shish-kabob with zucchini, green bell peppers, and onions, a quarter cup baked beans, one oreo, one oatmeal raisin cookie, a bunch of sugar-free jello with a bit of low-cal whipped cream.
Dinner: if i'm not hungry, I'm not eating!
Water: on my way...... also drank some Diet root beer at the party.
Daily Vitamins: check!
Workouts: 90 minutes of tough walking!! I did the 3 Mile Weight Loss Power Walk ... TWICE, with three pound dumbbells, except for the speed-walking 2nd and 5th mile.
Breakfast: FiberOne O&C bar before my workout, 1 apple and 1 string cheese afterward. (292 calories)
Lunch: this is going to sound like a lot, i know: some nacho chips with some queso, some tomato salsa, some spinach salad, one bratwurst with a veggie sauce, one shish-kabob with zucchini, green bell peppers, and onions, a quarter cup baked beans, one oreo, one oatmeal raisin cookie, a bunch of sugar-free jello with a bit of low-cal whipped cream.
Dinner: if i'm not hungry, I'm not eating!
Water: on my way...... also drank some Diet root beer at the party.
Daily Vitamins: check!
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