Wow! I can't believe it's been 40 days since I started this blog; 40 seems like such an important number for some reason.
Normally today would be my weigh-in day, but I've decided to move my weigh ins to Thursdays from now on. I don't really have a good reason for that; I think it's based solely on the fact that I've just liked what my scales says better on Thursdays.
Exercise Report:
Today when I got to my spin class, I realized that Kevin wasn't there and we would be taught by a substitute instructor. Her class was pretty good. I think we spent a little too much time stretching at the end, but I felt like I got a decent work out. It wasn't as fun without Kevin barking at us to fully turn up our resistance dials.
Eating report:
1/2 Kashi granola bar
1 string cheese
2 egg whites
Annie's Cheddar bunnies
1 Apple nutrigrain bar
1/2 cup white beans--plain
2 pieces sauteed chicken
2 cups minestrone soup (includes carrots, tomatoes, white beans, celery, broth, and spices)
It was a pretty good day as far as eating and exercise goes.
Tip for success:
Remember to branch out and try new foods and new recipes if you find yourself in an eating rut. If you eat the same thing everyday, you will find yourself craving unhealthy foods that you used to eat. You may revert back to mac and cheese in a moment of weakness. There are literally thousands of healthy recipes on line. Do a search for low carb meals and you will be surprised at how much comes up.
Thursday, September 29, 2011
Tuesday, September 27, 2011
DAY 39
I'm always glad when Mondays roll around. I know it sounds a little strange--most people kind of hate Mondays. I like them because it's nice to know that I can get back on track with my eating and exercise.
Exercise Report:
Kevin's class was good today but I wish I would have pushed myself a little harder. We worked with kettle bell weights again and I had a hard time lifting them with correct form (which is very important by the way--never attempt to use them on your own for the first time!). We did presses with them and we also did dead lifts with burpies. We did some squats too. I was so focused on trying to use correct form that I didn't set a goal for myself of how many sets I wanted to accomplish.
Eating Report:
1/2 Kashi granola bar
3 pieces of sauteed chicken
1piece of low carb bread with peanut butter, 3 drops of honey, and cinnamon
1/2 cup white beans
1 string cheese
handful of pistachios
1/4 cup cooked white rice
2 cups stir fry (included carrots, onions, celery, tofu, and sauce)
The sauce in my stir fry has quite a bit of sugar, so I tried to not use very much. Overall, I think it was a good eating day.
Food tip:
Tofu is so great and serves so many purposes when it comes to food. You can cook it in a stir fry, blend it with strawberries for a high protein shake, or eat it plain as a snack. I didn't love it the first time I tried it, but I really like it now and my kids are starting to like it a lot more too.
Exercise Report:
Kevin's class was good today but I wish I would have pushed myself a little harder. We worked with kettle bell weights again and I had a hard time lifting them with correct form (which is very important by the way--never attempt to use them on your own for the first time!). We did presses with them and we also did dead lifts with burpies. We did some squats too. I was so focused on trying to use correct form that I didn't set a goal for myself of how many sets I wanted to accomplish.
Eating Report:
1/2 Kashi granola bar
3 pieces of sauteed chicken
1piece of low carb bread with peanut butter, 3 drops of honey, and cinnamon
1/2 cup white beans
1 string cheese
handful of pistachios
1/4 cup cooked white rice
2 cups stir fry (included carrots, onions, celery, tofu, and sauce)
The sauce in my stir fry has quite a bit of sugar, so I tried to not use very much. Overall, I think it was a good eating day.
Food tip:
Tofu is so great and serves so many purposes when it comes to food. You can cook it in a stir fry, blend it with strawberries for a high protein shake, or eat it plain as a snack. I didn't love it the first time I tried it, but I really like it now and my kids are starting to like it a lot more too.
Monday, September 26, 2011
DAY 38
The day started off with great intentions. I was committed to making it a healthier day after my disastrous cupcake binge. Once I hit about 5 pm, I caved and had M & M's galore. I hate to say it, but they were just so good!
Exercise report:
Some light house cleaning. Great to sleep in again.
Eating report
1 egg white
handful of pistachios
1 string cheese
1 cup cooked carrots
1/2 black bean burger
1 Kashi granola bar
white bean soup with carrots, tomatoes, corn, and spices
M&M's (probably 1.5 cups worth)
I'm again hanging my head in shame. It is a great reminder that I just can't have stuff like that around or I will cave. I'm going to mail the rest of the M&M's to my sister-in-law today! She has a lot more discipline and can stop after having just a couple.
Reflection for today:
KNOW YOUR LIMITS. If you are the type to cave and have unhealthy food, do yourself a favor and don't buy it! If it never makes it home, it will never make it into your mouth in a moment of weakness.
I'll end the post (and hopefully this sugar fest of a weekend) with this quote on my mind:
"Tomorrow is always fresh, with no mistakes in it"
Anne Shirley from Anne of Green Gables
Exercise report:
Some light house cleaning. Great to sleep in again.
Eating report
1 egg white
handful of pistachios
1 string cheese
1 cup cooked carrots
1/2 black bean burger
1 Kashi granola bar
white bean soup with carrots, tomatoes, corn, and spices
M&M's (probably 1.5 cups worth)
I'm again hanging my head in shame. It is a great reminder that I just can't have stuff like that around or I will cave. I'm going to mail the rest of the M&M's to my sister-in-law today! She has a lot more discipline and can stop after having just a couple.
Reflection for today:
KNOW YOUR LIMITS. If you are the type to cave and have unhealthy food, do yourself a favor and don't buy it! If it never makes it home, it will never make it into your mouth in a moment of weakness.
I'll end the post (and hopefully this sugar fest of a weekend) with this quote on my mind:
"Tomorrow is always fresh, with no mistakes in it"
Anne Shirley from Anne of Green Gables
DAY 37
The day started off OK but ended up...well...a sugary disaster. Birthdays are so dangerous for me--whether it's my own or anyone elses!
Exercise Report:
None. I love sleeping in :)
Eating Report:
1/2 Kashi Granola Bar
2 string cheeses
1/2 low carb/sugar pizza
4 cupcakes
2 fruit snacks
1 nutrigrain bar
I have nothing to say for myself. Once I ate the cupcakes, I stopped trying to eat healthy for the rest of the day.
No reflection for today. Just hanging my head in shame at my lack of discipline!
Exercise Report:
None. I love sleeping in :)
Eating Report:
1/2 Kashi Granola Bar
2 string cheeses
1/2 low carb/sugar pizza
4 cupcakes
2 fruit snacks
1 nutrigrain bar
I have nothing to say for myself. Once I ate the cupcakes, I stopped trying to eat healthy for the rest of the day.
No reflection for today. Just hanging my head in shame at my lack of discipline!
Sunday, September 25, 2011
DAY 36
This morning got off to a very frustrating start. I was up at 4 to feed my little boy like usual and figured I should just stay up and go exercise at 5. Since I was up so early, I thought I would purchase some new songs for my ipod to make my run more interesting. The whole process left me totally and completely bugged. First itunes said that I put in the wrong password. Then my debit card information didn't match my bank records. Then I finally purchased the songs and my ipod wouldn't connect to my computer. Then I got to the gym and had to go to the bathroom about 12 minutes into the 40 minute run. Once I got all that out of the way, I finally enjoyed my workout (regardless of the fact that I didn't end up bringing my ipod with me).
Anyway, here are the reports:
Exercise:
Usual Friday run. I think I ran about 3.5 miles again. I wish I would have gone a little further and think that I probably could have, but I was feeling kind of tired and decided to stop. I didn't run as fast as I normally do and I'm hoping to work on my speed.
Eating:
1 Kashi granola bar
1 egg white
1 string cheese
2 cups cooked vegetables
handful of pistachios
2 cups green bean casserole
lots and lots of candy and cupcakes
Today was probably the worst binging spree I have had in a long time. I was making cupcakes for my daughter's 2nd birthday and went totally and completely overboard. I just couldn't stop myself! It all started with a tiny taste of fondant and then eventually led to stuffing loads of cake batter, cupcakes, and candies into my mouth. A lot of damage was done within a period of 1 hour.
Thought for the day:
I need to only allow myself ONE day during the weekend that I "cheat" with my eating. I've found that if I begin cheating on Friday, it continues the entire weekend.
Anyway, here are the reports:
Exercise:
Usual Friday run. I think I ran about 3.5 miles again. I wish I would have gone a little further and think that I probably could have, but I was feeling kind of tired and decided to stop. I didn't run as fast as I normally do and I'm hoping to work on my speed.
Eating:
1 Kashi granola bar
1 egg white
1 string cheese
2 cups cooked vegetables
handful of pistachios
2 cups green bean casserole
lots and lots of candy and cupcakes
Today was probably the worst binging spree I have had in a long time. I was making cupcakes for my daughter's 2nd birthday and went totally and completely overboard. I just couldn't stop myself! It all started with a tiny taste of fondant and then eventually led to stuffing loads of cake batter, cupcakes, and candies into my mouth. A lot of damage was done within a period of 1 hour.
Thought for the day:
I need to only allow myself ONE day during the weekend that I "cheat" with my eating. I've found that if I begin cheating on Friday, it continues the entire weekend.
Friday, September 23, 2011
DAY 35
Today I got on the scale and I was pleased to see 159. I think I've officially made it to the 150's. This is big news for me. Granted, I still have 20 more pounds to go to get back to my pre pregnancy weight, but it's an important mile stone for me on this journey.
Exercise report:
NONE. Took the day off and SLEPT IN. Woke up with horrible neck pain though; I think Wednesday's workout really did a number on my neck without me noticing it until the next day.
Eating report:
1 hardboiled egg white
1/2 Kashi granola bar
1 string cheese
1 Morning star sausage
2 cups cooked vegetable medley
1/3 piece of low carb bread with almond butter and cinnamon.
1 Kashi granola bar
handful of pistachios
1.5 cups Green bean casserole
1/4 cup rasins
1 cup multigrain cheerios
Tip for success:
Try making a rule to have 2 servings of protein before you have a serving of carbs. The protein will fill you up and keep you from eating too many carbs in one sitting. Think about it every time your hand touches the fridge, cupboard, pantry or wherever your food is kept.
Exercise report:
NONE. Took the day off and SLEPT IN. Woke up with horrible neck pain though; I think Wednesday's workout really did a number on my neck without me noticing it until the next day.
Eating report:
1 hardboiled egg white
1/2 Kashi granola bar
1 string cheese
1 Morning star sausage
2 cups cooked vegetable medley
1/3 piece of low carb bread with almond butter and cinnamon.
1 Kashi granola bar
handful of pistachios
1.5 cups Green bean casserole
1/4 cup rasins
1 cup multigrain cheerios
Tip for success:
Try making a rule to have 2 servings of protein before you have a serving of carbs. The protein will fill you up and keep you from eating too many carbs in one sitting. Think about it every time your hand touches the fridge, cupboard, pantry or wherever your food is kept.
DAY 34
Exercise report:
Today at our FIT class we had 5 stations working various muscle groups. To work legs, we threw medicine balls against the wall and did squats as we caught the balls. We also had a large box that we had to step up and down on. To work arms, we lifted cow bells up to our collar bone and then lifted them over our heads. There was another station where we had to lift a cow bell up to our chin, put it back on the ground while squatting, and then immediately lift it up to our chins again. The last station was push-ups.
What a great workout. The only thing that bothers me is that I SUCK at push-ups. I can barely do 5--I'm not kidding.
Eating report:
1/3 piece of low carb bread with 1 tbsp of almond butter with cinnamon sprinkled on top
1/2 Kashi granola bar
1 Morning Star sausage
2 cups cooked vegetable medley
handful of pistachios
2 string cheeses
1/2 cup rasins
4 chicken tenderloins with tomatoes and basil
This recipe is super easy to make. Heat oven to 375 degrees. Place tenderloins in Pyrex type dish. Lightly cover with olive oil, salt and pepper, freshly squeezed lemon juice, fresh basil (I like mine finely chopped), and freshly squeezed tomato juice (I also cut up the remaining skin of the tomatoes and place on top of the chicken with the basil). Cook for about 14 minutes and serve with salad. It's a great low carb meal as long as your salad dressing is low carb.
1 cup multigrain cheerios
No reflections for today. Thanks for reading.
Today at our FIT class we had 5 stations working various muscle groups. To work legs, we threw medicine balls against the wall and did squats as we caught the balls. We also had a large box that we had to step up and down on. To work arms, we lifted cow bells up to our collar bone and then lifted them over our heads. There was another station where we had to lift a cow bell up to our chin, put it back on the ground while squatting, and then immediately lift it up to our chins again. The last station was push-ups.
What a great workout. The only thing that bothers me is that I SUCK at push-ups. I can barely do 5--I'm not kidding.
Eating report:
1/3 piece of low carb bread with 1 tbsp of almond butter with cinnamon sprinkled on top
1/2 Kashi granola bar
1 Morning Star sausage
2 cups cooked vegetable medley
handful of pistachios
2 string cheeses
1/2 cup rasins
4 chicken tenderloins with tomatoes and basil
This recipe is super easy to make. Heat oven to 375 degrees. Place tenderloins in Pyrex type dish. Lightly cover with olive oil, salt and pepper, freshly squeezed lemon juice, fresh basil (I like mine finely chopped), and freshly squeezed tomato juice (I also cut up the remaining skin of the tomatoes and place on top of the chicken with the basil). Cook for about 14 minutes and serve with salad. It's a great low carb meal as long as your salad dressing is low carb.
1 cup multigrain cheerios
No reflections for today. Thanks for reading.
Wednesday, September 21, 2011
DAY 33
Today is Tuesday which means that I need to report my weight. I am currently at
160 pounds
I'm losing weight again, but I'm still a little frustrated that I'm behind on my weight loss goal.
I'm in a bit of a hurry, so here's the reports:
Exercise:
Spinning. It was a great class and I pushed myself really hard.
Eating:
1/2 Kashi granola bar
1 egg white
handful of pistachios
1 string cheese
1 Morning Star sausage
1 small almond butter sandwich
1/4 cup cucumbers with 3 tsp balsamic vinegar
2 Morning Star sausages
2 cups cooked veggies (Normandy vegetable mix from Costco)
2 cups multigrain cheerios
reflection today:
I've been trying really hard to get my kids to eat more protein. I keep trying to get them to eat more cheese because it's an easy protein to buy and eat. Today they FINALLY got excited about eating it. I'm glad I didn't give up!
160 pounds
I'm losing weight again, but I'm still a little frustrated that I'm behind on my weight loss goal.
I'm in a bit of a hurry, so here's the reports:
Exercise:
Spinning. It was a great class and I pushed myself really hard.
Eating:
1/2 Kashi granola bar
1 egg white
handful of pistachios
1 string cheese
1 Morning Star sausage
1 small almond butter sandwich
1/4 cup cucumbers with 3 tsp balsamic vinegar
2 Morning Star sausages
2 cups cooked veggies (Normandy vegetable mix from Costco)
2 cups multigrain cheerios
reflection today:
I've been trying really hard to get my kids to eat more protein. I keep trying to get them to eat more cheese because it's an easy protein to buy and eat. Today they FINALLY got excited about eating it. I'm glad I didn't give up!
DAY 32
Feeling a little anxious about my Tuesday weigh in today; I'm not sure I feel like getting on my scale after all the frustration last week.
Anyway, here are my reports.
Exercise:
It wasn't the most exciting workout but it worked my gluts like no other!!! We held a 25 pound weight above our heads and did 8 laps around the gym doing JUST lunges. I am so sore. I will say, however, that whenever I'm sore in that area I welcome it!
Eating:
1 Morning Star sausage
2 string cheeses
1/2 Kashi granola bar
2 Nutrigrain bars
2 cups spring mix salad with cucumbers and tomatoes
1 almond butter sandwich with 3 drops of honey
1 tilapia filet
handful of multigrain cheerios
handful of pistachios
I couldn't resist those Nutrigrain bars--they were sooooooo good. I love those apple ones! Can you believe that 1 of those bars has 12 grams of sugar? It's always a frustrating thought to know that I went over my 15 grams in just 3 minutes (that's how long it took me to inhale those bars!!!).
reflection today:
I get SO hungry around 2-3 pm. This is a dangerous time for me and I need to eat more at the beginning of the day so I don't get so hungry in the afternoon.
Anyway, here are my reports.
Exercise:
It wasn't the most exciting workout but it worked my gluts like no other!!! We held a 25 pound weight above our heads and did 8 laps around the gym doing JUST lunges. I am so sore. I will say, however, that whenever I'm sore in that area I welcome it!
Eating:
1 Morning Star sausage
2 string cheeses
1/2 Kashi granola bar
2 Nutrigrain bars
2 cups spring mix salad with cucumbers and tomatoes
1 almond butter sandwich with 3 drops of honey
1 tilapia filet
handful of multigrain cheerios
handful of pistachios
I couldn't resist those Nutrigrain bars--they were sooooooo good. I love those apple ones! Can you believe that 1 of those bars has 12 grams of sugar? It's always a frustrating thought to know that I went over my 15 grams in just 3 minutes (that's how long it took me to inhale those bars!!!).
reflection today:
I get SO hungry around 2-3 pm. This is a dangerous time for me and I need to eat more at the beginning of the day so I don't get so hungry in the afternoon.
DAY 31
Got a little behind there for a couple of days--sorry! I had to spend some time uploading some family pictures and editing them. It was such a time consuming process that I had to neglect my fitness blog. Anyway, I'm back!
So here's my report for Sunday.
Exercise:
None. I wasn't feeling very well unfortunately. I took the day to rest and felt much better by the time I went to bed.
Eating:
2 morning star sausages
1 egg white
handful of pistachios
2 white nectarines
2 string cheeses
1 Kashi granola bar
2 cups white bean soup (see earlier post for recipe)
1.5 cups spring mix salad with cucumbers and tomatoes
1 tbsp of Kraft Roasted Red Pepper Vinegarette dressing
handful of multigrain cheerios
1 nutrigrain bar
Thought for the day:
Listen to your body; if you don't feel well, rest! If you try to push yourself too hard to vigorously exercise when you are sick you could end up feeling much worse.
So here's my report for Sunday.
Exercise:
None. I wasn't feeling very well unfortunately. I took the day to rest and felt much better by the time I went to bed.
Eating:
2 morning star sausages
1 egg white
handful of pistachios
2 white nectarines
2 string cheeses
1 Kashi granola bar
2 cups white bean soup (see earlier post for recipe)
1.5 cups spring mix salad with cucumbers and tomatoes
1 tbsp of Kraft Roasted Red Pepper Vinegarette dressing
handful of multigrain cheerios
1 nutrigrain bar
Thought for the day:
Listen to your body; if you don't feel well, rest! If you try to push yourself too hard to vigorously exercise when you are sick you could end up feeling much worse.
DAY 30
Saturdays are sometimes considered "break" days for me. This particular Saturday definitely was a break for me.
Exercise report:
NONE!!! It was nice to have a rest after my intense run on Friday.
Eating report:
1 morning star sausage
1 Kashi granola bar
1 packet of Annie's Cheddar Bunnies
Cafe Rio Barbacoa Pork Salad (includes lettuce, pico de gallo, tortilla, tomatillo dressing, avocado, and tortilla strips).
1.5 cups broccoli cheddar soup from Panera Bread
1 Fugi Apple Chicken Salad from Panera Bread
1/2 M&M's cookie from Panera Bread
1 cup fruit punch
I ate a LOT of sugar today--wow! I can't believe I used to eat like that all the time. I probably had 30 grams of sugar from the fruit punch alone!
Tip for success:
For more information on how sugar affects your weight, check out the following:
http://www.jorgecruise.com/
I read the book about a year ago and the information in it was very helpful in helping me lose weight after my 2nd child was born. I really like the premise of the book; the only criticism I have of it is that some of the carb swapping ingredients are expensive and hard to find. But, I still try to stick to his same rule of 15 grams of sugar/day.
Exercise report:
NONE!!! It was nice to have a rest after my intense run on Friday.
Eating report:
1 morning star sausage
1 Kashi granola bar
1 packet of Annie's Cheddar Bunnies
Cafe Rio Barbacoa Pork Salad (includes lettuce, pico de gallo, tortilla, tomatillo dressing, avocado, and tortilla strips).
1.5 cups broccoli cheddar soup from Panera Bread
1 Fugi Apple Chicken Salad from Panera Bread
1/2 M&M's cookie from Panera Bread
1 cup fruit punch
I ate a LOT of sugar today--wow! I can't believe I used to eat like that all the time. I probably had 30 grams of sugar from the fruit punch alone!
Tip for success:
For more information on how sugar affects your weight, check out the following:
http://www.jorgecruise.com/
I read the book about a year ago and the information in it was very helpful in helping me lose weight after my 2nd child was born. I really like the premise of the book; the only criticism I have of it is that some of the carb swapping ingredients are expensive and hard to find. But, I still try to stick to his same rule of 15 grams of sugar/day.
Sunday, September 18, 2011
DAY 29
TGIF--I love Fridays! It means I get to sleep in tomorrow (sadly sleeping in for me is getting to sleep until 7:30), and eat a couple of treats (I have to allow myself at least 1-2 little treats on the weekend).
Exercise report:
I woke up at 5 this morning and headed to the rec center for my usual Friday run. It was great. I ran 3.5 miles and did my usual increment/speed up run. I sprinted the last minute like I usually do. It was a nice workout that gave me lots of energy for the rest of the day.
Eating report:
1 Morning Star sausage
1 string cheese
1 Kashi granola bar
2 cups vegetable soup with mozarella
1 string cheese
1 tilapia filet
1 medium sized bowl of salad including cucumbers, tomatoes, and spring mix
lots of ice cream!
It was my daughter's ice cream social at school which was fun--except for the part where I was trying to figure out what to wear. My regular pants still don't fit but I hate wearing my maternity pants! I was so frustrated but I'm hoping to turn a corner soon. I tried really hard to watch it during the day with my sugar intake because I knew I would be having ice cream that night. I think I did pretty well.
Thought for the day:
I think it's OK to have a treat every once in a while as long as you plan in advance and don't find a reason to have a treat every day. Now that the holidays are approaching, try to plan your treats ahead of time and make a commitment that you will not go overboard. I know that I am planning to have my favorite candy bar on Halloween, a piece of pie on Thanksgiving, and a scone with honey butter on Christmas day. I know it might seem a little early to start thinking about that stuff now, but you will be glad that you planned ahead when faced with all those sugary treats later!
Exercise report:
I woke up at 5 this morning and headed to the rec center for my usual Friday run. It was great. I ran 3.5 miles and did my usual increment/speed up run. I sprinted the last minute like I usually do. It was a nice workout that gave me lots of energy for the rest of the day.
Eating report:
1 Morning Star sausage
1 string cheese
1 Kashi granola bar
2 cups vegetable soup with mozarella
1 string cheese
1 tilapia filet
1 medium sized bowl of salad including cucumbers, tomatoes, and spring mix
lots of ice cream!
It was my daughter's ice cream social at school which was fun--except for the part where I was trying to figure out what to wear. My regular pants still don't fit but I hate wearing my maternity pants! I was so frustrated but I'm hoping to turn a corner soon. I tried really hard to watch it during the day with my sugar intake because I knew I would be having ice cream that night. I think I did pretty well.
Thought for the day:
I think it's OK to have a treat every once in a while as long as you plan in advance and don't find a reason to have a treat every day. Now that the holidays are approaching, try to plan your treats ahead of time and make a commitment that you will not go overboard. I know that I am planning to have my favorite candy bar on Halloween, a piece of pie on Thanksgiving, and a scone with honey butter on Christmas day. I know it might seem a little early to start thinking about that stuff now, but you will be glad that you planned ahead when faced with all those sugary treats later!
Friday, September 16, 2011
DAY 28
Today was not a very happy day on my fitness journey. I found myself in tears in the kitchen while talking to my husband about losing weight. I am so frustrated about not losing any weight this week. I have been working so hard. It is difficult for me to get up as early as I do to exercise. It is hard to avoid carbs and cut out sugars in my diet. BUT I DO IT and I do it pretty consistently.
Instead of handling my set back in a healthy way, I chose to stuff my face full of carbs. It was not pretty.
Some days I feel like giving up and today was definitely one of those days. If all of my hard work isn't paying off, why keep on doing it?
Luckily my husband was there to remind me to keep on going and not give up. He reminded me yet again that I really have toned up and I do, in fact, look different. Once I stopped wallowing in self pity and feeling sorry for myself, I realized that he was right; I know that I look different in my clothes and most importantly I FEEL better.
"Are you going to keep going with your healthy eating and exercise?" he asked.
"Yes" I replied. "If I gained a pound last week doing all that I do, I fear to think what would happen if I stopped!"
So, with that lengthy introduction to my day, here is my report for day 28.
Exercise report:
I went to spin class today. It was OK; Kevin went easy on us because of our intense workouts this week. I wish he had pushed us a little harder though.
Eating report (it started out OK and then went downhill fast as the day came to a close):
5 pieces of celery with peanut butter
1 string cheese
1 Kashi granola bar
1/2 Morning Star Sausage
1 string cheese
handful of Annie's cheddar bunnies
OK. HERE COME THE CARBS
2 nutrigrain bars
1 white nectarine
2 fruit snacks
1 cup of macaroni and cheese
I think I packed enough carbs in 15 minutes to make up for all the carbs I've cut out for the past month. What a disaster.
Reflection for today:
It is SO important to surround yourself with people who are going to help you succeed with your fitness goals. Let your friends and family know what you are trying to accomplish so they can encourage you. If you find yourself eating unhealthy with a certain friend or family member, figure out something else to do with them besides eat.
Instead of handling my set back in a healthy way, I chose to stuff my face full of carbs. It was not pretty.
Some days I feel like giving up and today was definitely one of those days. If all of my hard work isn't paying off, why keep on doing it?
Luckily my husband was there to remind me to keep on going and not give up. He reminded me yet again that I really have toned up and I do, in fact, look different. Once I stopped wallowing in self pity and feeling sorry for myself, I realized that he was right; I know that I look different in my clothes and most importantly I FEEL better.
"Are you going to keep going with your healthy eating and exercise?" he asked.
"Yes" I replied. "If I gained a pound last week doing all that I do, I fear to think what would happen if I stopped!"
So, with that lengthy introduction to my day, here is my report for day 28.
Exercise report:
I went to spin class today. It was OK; Kevin went easy on us because of our intense workouts this week. I wish he had pushed us a little harder though.
Eating report (it started out OK and then went downhill fast as the day came to a close):
5 pieces of celery with peanut butter
1 string cheese
1 Kashi granola bar
1/2 Morning Star Sausage
1 string cheese
handful of Annie's cheddar bunnies
OK. HERE COME THE CARBS
2 nutrigrain bars
1 white nectarine
2 fruit snacks
1 cup of macaroni and cheese
I think I packed enough carbs in 15 minutes to make up for all the carbs I've cut out for the past month. What a disaster.
Reflection for today:
It is SO important to surround yourself with people who are going to help you succeed with your fitness goals. Let your friends and family know what you are trying to accomplish so they can encourage you. If you find yourself eating unhealthy with a certain friend or family member, figure out something else to do with them besides eat.
DAY 27
Today was a busy day; getting 3 kids out the door in the morning isn't easy. Amidst the chaos, I am glad that I am trying to eat healthier and exercise because I really do have more energy to keep up with my little tikes.
Exercise Report:
I went to Kevin's FIT class and it did not disappoint. I really enjoy his classes because I feel that I get the most bang for my buck; it's nice to know that I work out as hard as I possibly can in an hour and then it's over. If I were going at my own pace without the class setting, it would probably take me three times as long to burn as many calories as I do in Kevin's class.
The workout consisted of an intense 1 minute workout at 4 different stations. The workouts at each station focused on different parts of the body. The first station was focused on arms (cowbell swings), the second was focused on abs (V ups), the third was focused on legs (squats in combination with throwing a medicine ball), and the fourth was jump roping to keep up our heart rates). We had to do as many reps as we could at each station for 1 minute. It was very hard but in a good way.
Eating Report:
1 Morning Star sausage
1 Babybel cheese
5 ants on a log (my celery pieces were about a pinky finger size in length)
1 Kashi granola bar
2 cups vegetable soup
2 cups white bean soup (includes tomatoes, onions, chicken broth, and spices). I REALLY liked this recipe. I get so happy when I find recipes that are healthy and relatively inexpensive. It is also pretty low in sugar and sodium. White beans are delicious and full of protein. Check it out and give it a try some time:http://allrecipes.com/Recipe/white-bean-soup/detail.aspx
handful of multigrain cheerios (my nightly treat)
Reflection for today:
Try to get more green leafy vegetables in your diet. Spinach keeps pretty well. Spring mix keeps pretty well too. If you have some of your favorite salad toppings cut up the night before, you will be much more likely to put the salad together the next day at lunch time.
Thanks for reading.
Exercise Report:
I went to Kevin's FIT class and it did not disappoint. I really enjoy his classes because I feel that I get the most bang for my buck; it's nice to know that I work out as hard as I possibly can in an hour and then it's over. If I were going at my own pace without the class setting, it would probably take me three times as long to burn as many calories as I do in Kevin's class.
The workout consisted of an intense 1 minute workout at 4 different stations. The workouts at each station focused on different parts of the body. The first station was focused on arms (cowbell swings), the second was focused on abs (V ups), the third was focused on legs (squats in combination with throwing a medicine ball), and the fourth was jump roping to keep up our heart rates). We had to do as many reps as we could at each station for 1 minute. It was very hard but in a good way.
Eating Report:
1 Morning Star sausage
1 Babybel cheese
5 ants on a log (my celery pieces were about a pinky finger size in length)
1 Kashi granola bar
2 cups vegetable soup
2 cups white bean soup (includes tomatoes, onions, chicken broth, and spices). I REALLY liked this recipe. I get so happy when I find recipes that are healthy and relatively inexpensive. It is also pretty low in sugar and sodium. White beans are delicious and full of protein. Check it out and give it a try some time:http://allrecipes.com/Recipe/white-bean-soup/detail.aspx
handful of multigrain cheerios (my nightly treat)
Reflection for today:
Try to get more green leafy vegetables in your diet. Spinach keeps pretty well. Spring mix keeps pretty well too. If you have some of your favorite salad toppings cut up the night before, you will be much more likely to put the salad together the next day at lunch time.
Thanks for reading.
Wednesday, September 14, 2011
DAY 26
Short post today so I'll get right down to business.
First item of business is the weigh in. I am currently at
162 pounds.
Uggghhhh. I gained about 2 pounds. I can't quite figure out what I'm doing wrong, so I may look back over my posts and see if I can figure it out. I know that my clothes fit better, and I am definitely getting smaller, but the scale doesn't reflect that. I am super frustrated.
I will start posting measurements and photos next week once my usb cable for my camera arrives in the mail.
Exercise report:
I had to take the day off today. Kevin's workout from Monday just about killed me! My poor legs. I couldn't bend down all day!
Eating report:
1 Morning Star sausage
bread with peanut butter
1 egg white
1 string cheese
2 cups vegetable soup
1 Morning Star sausage
handful of Annie's Cheddar Bunnies
handful of Multigrain Cheerios
1 Kashi Granola Bar
I'm gearing up for tomorrow! I'll let you know how it goes.
I need to remember that this blog is about my fitness JOURNEY and sometimes there will be DELAYS on the way to my final destination.
First item of business is the weigh in. I am currently at
162 pounds.
Uggghhhh. I gained about 2 pounds. I can't quite figure out what I'm doing wrong, so I may look back over my posts and see if I can figure it out. I know that my clothes fit better, and I am definitely getting smaller, but the scale doesn't reflect that. I am super frustrated.
I will start posting measurements and photos next week once my usb cable for my camera arrives in the mail.
Exercise report:
I had to take the day off today. Kevin's workout from Monday just about killed me! My poor legs. I couldn't bend down all day!
Eating report:
1 Morning Star sausage
bread with peanut butter
1 egg white
1 string cheese
2 cups vegetable soup
1 Morning Star sausage
handful of Annie's Cheddar Bunnies
handful of Multigrain Cheerios
1 Kashi Granola Bar
I'm gearing up for tomorrow! I'll let you know how it goes.
I need to remember that this blog is about my fitness JOURNEY and sometimes there will be DELAYS on the way to my final destination.
Tuesday, September 13, 2011
DAY 25
Wow. What an exhausting day.
Note to self:
If I go to bed at 11:15 and then get up at 5:30, I will be tired the rest of the day--especially if I got to Kevin's class.
Exercise report:
Today's workout was awesome. It was entitled "365" because that's how many exercises we did total. It represents the number of firefighters who lost their lives in 9/11. It was 5 sets of the following: 10 push-ups (they were supposed to be from the stair, but I couldn't do that so I just did it from the ground), 15 cow bell swings, 20 squat lifts with weights, and 28 air squats. It was a very tiring workout--so tiring that when my husband got home at 7:00 that night, I was passed out on the couch while the kids ran circles around me.
Eating report:
1/2 Kashi granola bar
1 morning star sausage
1 egg white
1 cheese
1 orange
1 Kashi granola bar
1 string cheese
about 2 fistful portion sizes of crock pot turkey
1 handful of multigrain cheerios
I was soooooooooooo tired today. No more late nights! I guess my only healthy tip for today is to get enough sleep!
Note to self:
If I go to bed at 11:15 and then get up at 5:30, I will be tired the rest of the day--especially if I got to Kevin's class.
Exercise report:
Today's workout was awesome. It was entitled "365" because that's how many exercises we did total. It represents the number of firefighters who lost their lives in 9/11. It was 5 sets of the following: 10 push-ups (they were supposed to be from the stair, but I couldn't do that so I just did it from the ground), 15 cow bell swings, 20 squat lifts with weights, and 28 air squats. It was a very tiring workout--so tiring that when my husband got home at 7:00 that night, I was passed out on the couch while the kids ran circles around me.
Eating report:
1/2 Kashi granola bar
1 morning star sausage
1 egg white
1 cheese
1 orange
1 Kashi granola bar
1 string cheese
about 2 fistful portion sizes of crock pot turkey
1 handful of multigrain cheerios
I was soooooooooooo tired today. No more late nights! I guess my only healthy tip for today is to get enough sleep!
Monday, September 12, 2011
DAY 24
I have a couple of things going through my head today, so this post might be a little longer than normal before I get to the exercise and eating reports. Here's what's on my mind:
1. I hate my scale right now. It gave me 4 different weights this morning when I got on each of the 4 times. I'm going to toss it and get another brand of scale besides Taylor. Any recommendations?
2. Because I hate my scale, I am officially going to start posting weekly measurements and/or pictures of myself in my workout clothes every Wednesday. The measurements will be of my hips and waist (my problem areas right now). I feel that the measurements will be a less frustrating way to keep track of my progress. Sometimes weight isn't always the best reflection of my hard work. I can tell I'm better shape because my clothes fit better and I look and feel stronger, but the scale indicates lately that I've GAINED weight which is driving me totally and completely CRAZY!!! My husband has been reminding me that muscle weighs more than fat, so even if I am losing fat I am gaining muscle with all the resistance training I've been doing in Kevin's class lately.
Alright, onto the reports. I have say right off the bat that today was NOT my best day. Weekends are hard for me in general--especially Sundays. We had guests over this weekend for dinner which meant that I made dessert. It was so bad; I think I ate half of an entire chocolate cake! It was a bad bad night for eating. Luckily I threw the cake away at the end of the night or I still might be eating it right now!
Exercise report:
Absolutely nothing other than carrying my toddler up and down the stairs. Totally lazy Sunday.
Eating report:
1 Kashi granola bar
2 string cheeses
1 mini low carb/low sugar pizza
1 tilapia loin
3 pieces sauteed chicken
1.5 cups cooked carrots
TOO MUCH CHOCOLATE CAKE!!!!
What a disaster. I am glad that I keep this blog though; it is always very sobering to post what I've been eating and see it in black and white. It reminds me that we all have bad days and we all cheat every now and again. I know the important thing is having healthy DAILY HABITS which I've been pretty consistent with. It really is hard to keep track of daily habits though if you aren't keeping some kind of record or log.
Alright. That's it for today.
1. I hate my scale right now. It gave me 4 different weights this morning when I got on each of the 4 times. I'm going to toss it and get another brand of scale besides Taylor. Any recommendations?
2. Because I hate my scale, I am officially going to start posting weekly measurements and/or pictures of myself in my workout clothes every Wednesday. The measurements will be of my hips and waist (my problem areas right now). I feel that the measurements will be a less frustrating way to keep track of my progress. Sometimes weight isn't always the best reflection of my hard work. I can tell I'm better shape because my clothes fit better and I look and feel stronger, but the scale indicates lately that I've GAINED weight which is driving me totally and completely CRAZY!!! My husband has been reminding me that muscle weighs more than fat, so even if I am losing fat I am gaining muscle with all the resistance training I've been doing in Kevin's class lately.
Alright, onto the reports. I have say right off the bat that today was NOT my best day. Weekends are hard for me in general--especially Sundays. We had guests over this weekend for dinner which meant that I made dessert. It was so bad; I think I ate half of an entire chocolate cake! It was a bad bad night for eating. Luckily I threw the cake away at the end of the night or I still might be eating it right now!
Exercise report:
Absolutely nothing other than carrying my toddler up and down the stairs. Totally lazy Sunday.
Eating report:
1 Kashi granola bar
2 string cheeses
1 mini low carb/low sugar pizza
1 tilapia loin
3 pieces sauteed chicken
1.5 cups cooked carrots
TOO MUCH CHOCOLATE CAKE!!!!
What a disaster. I am glad that I keep this blog though; it is always very sobering to post what I've been eating and see it in black and white. It reminds me that we all have bad days and we all cheat every now and again. I know the important thing is having healthy DAILY HABITS which I've been pretty consistent with. It really is hard to keep track of daily habits though if you aren't keeping some kind of record or log.
Alright. That's it for today.
Sunday, September 11, 2011
DAY 23
There really isn't much to report today, so I'm going to keep it brief.
Exercise report:
I ran some errands, did some cleaning, and had some guests over. We walked to the park which is a short distance away. I didn't feel too bad about having a lazy day because I worked out pretty hard every day last week.
Eating:
2 string cheeses
granola bar
apple slices
Annie's cheddar bunnies
beef stew
1 mini pizza (low sugar recipe)
sauteed lemon pepper chicken
vegetables
Today I realized that we did a good job bringing enough food with us on our errands to tide us over until lunch. We were out of the house from 8:30 am-noon. In the past, I probably would have caved and stopped for fast food on the way home. I'm so glad we planned ahead and stuck to our healthy eating. It can be really challenging to eat healthy on the weekends, but I think it is making a difference in terms of maintaining good eating habits.
Exercise report:
I ran some errands, did some cleaning, and had some guests over. We walked to the park which is a short distance away. I didn't feel too bad about having a lazy day because I worked out pretty hard every day last week.
Eating:
2 string cheeses
granola bar
apple slices
Annie's cheddar bunnies
beef stew
1 mini pizza (low sugar recipe)
sauteed lemon pepper chicken
vegetables
Today I realized that we did a good job bringing enough food with us on our errands to tide us over until lunch. We were out of the house from 8:30 am-noon. In the past, I probably would have caved and stopped for fast food on the way home. I'm so glad we planned ahead and stuck to our healthy eating. It can be really challenging to eat healthy on the weekends, but I think it is making a difference in terms of maintaining good eating habits.
DAY 22
Ahhhhhhhh Friday. I love Fridays. For some reason it is always easier for me to get up early on Fridays; perhaps it is because I know I will get to sleep in the next day.
Exercise today:
I've officially dubbed Fridays as my running days. My goal is to go a little further and faster each Friday. I would like to run a 5K sometime within the next 3 weeks. I went for a nice 30 minute run on the treadmill and it felt great. I increased my speed every 2.5 minutes and then I increased my speed by one notch every minute for the last five minutes. I ran about 2.5 miles and burned about 300 calories. I plan to run the full 5K distance this Friday on the treadmill and then take my run outdoors for the next couple of weeks before the race.
Eating:
bread with almond butter
egg white
sausage
almonds
cheese
pizza (see previous post for my low sugar recipe)
granola bar
sauteed vegetables
handful of multigrain cheerios
Tip to stay motivated:
Signing up for a race is a really good way to stay motivated in terms of exercise. It makes a huge difference knowing that you've already paid for something and that you've made a commitment to be there. Heck, even knowing that you're going to add a new T-shirt to your wardrobe can be motivating. It's amazing what a difference it can make so look into it!
That being said, I really need to find a good race to participate in and post about it soon!!!
Exercise today:
I've officially dubbed Fridays as my running days. My goal is to go a little further and faster each Friday. I would like to run a 5K sometime within the next 3 weeks. I went for a nice 30 minute run on the treadmill and it felt great. I increased my speed every 2.5 minutes and then I increased my speed by one notch every minute for the last five minutes. I ran about 2.5 miles and burned about 300 calories. I plan to run the full 5K distance this Friday on the treadmill and then take my run outdoors for the next couple of weeks before the race.
Eating:
bread with almond butter
egg white
sausage
almonds
cheese
pizza (see previous post for my low sugar recipe)
granola bar
sauteed vegetables
handful of multigrain cheerios
Tip to stay motivated:
Signing up for a race is a really good way to stay motivated in terms of exercise. It makes a huge difference knowing that you've already paid for something and that you've made a commitment to be there. Heck, even knowing that you're going to add a new T-shirt to your wardrobe can be motivating. It's amazing what a difference it can make so look into it!
That being said, I really need to find a good race to participate in and post about it soon!!!
Thursday, September 8, 2011
DAY 21
I can't believe it's officially been 3 weeks since I began this blog; time really flies!
I wanted to kick off this post with a recipe for low carb/low sugar pizza. I made it last night and it turned out pretty good; I thought you might enjoy it too.
You will need:
Shredded Mozarella cheese (I like the low moisture skim kind)
2 Smart Carb pieces of bread (I like the rectangular roll up kind)
HT Traders Basil Tomato sauce (or any other lower sugar sauce; this one has 4 grams of sugar for 1/2 cup which is pretty decent and it has a really great flavor to it.)
Low sugar toppings
(I made mine with mushrooms, vegetarian pepperoni--surprisingly good, and sliced roma tomatoes)
simple directions:
Heat oven to 350 degrees. Spread 1/4 cup sauce on each piece of flat bread (if you choose no sugar toppings, it's nice to know that even if you eat a whole pizza, you'll only be eating 3 grams of sugar--2 from the sauce and 1 from the bread) and sprinkle with cheese. I personally like to add my toppings and then cover with another layer of cheese). Bake for 11-12 minutes. For firmer crust bake 12-14 minutes.
Now onto my reports for day 21.
Exercise:
I went to Kevin's FIT class and it was great. We did a series of exercise that were very challenging including the Spider Man crawl, Frog Jump with push up, Bear Crawl, Cowbell Swings, and Inchworm crawl. My shoulders are pretty sore today but it was a very exhausting workout.
Eating:
1 egg
1 peach (the most sugary thing I ate all day)
1 morning star sausage
cheese
broccoli with cheese
granola bar
pizza (I ate one entire rectangle and then gave the other to my daughter)
Tip for success:
Try to break up your exercise routine so that your body doesn't get used to the same workout; there are many people who get frustrated because they walk for exercise but don't see results from it. If that's the case with you, try doing a totally different type of exercise like cycling. Read more in this great article below by the Fitness Guy:
http://getfitguy.quickanddirtytips.com/which-exercise-machine-burns-the-most-calories.aspx
Thanks for reading!
I wanted to kick off this post with a recipe for low carb/low sugar pizza. I made it last night and it turned out pretty good; I thought you might enjoy it too.
You will need:
Shredded Mozarella cheese (I like the low moisture skim kind)
2 Smart Carb pieces of bread (I like the rectangular roll up kind)
HT Traders Basil Tomato sauce (or any other lower sugar sauce; this one has 4 grams of sugar for 1/2 cup which is pretty decent and it has a really great flavor to it.)
Low sugar toppings
(I made mine with mushrooms, vegetarian pepperoni--surprisingly good, and sliced roma tomatoes)
simple directions:
Heat oven to 350 degrees. Spread 1/4 cup sauce on each piece of flat bread (if you choose no sugar toppings, it's nice to know that even if you eat a whole pizza, you'll only be eating 3 grams of sugar--2 from the sauce and 1 from the bread) and sprinkle with cheese. I personally like to add my toppings and then cover with another layer of cheese). Bake for 11-12 minutes. For firmer crust bake 12-14 minutes.
Now onto my reports for day 21.
Exercise:
I went to Kevin's FIT class and it was great. We did a series of exercise that were very challenging including the Spider Man crawl, Frog Jump with push up, Bear Crawl, Cowbell Swings, and Inchworm crawl. My shoulders are pretty sore today but it was a very exhausting workout.
Eating:
1 egg
1 peach (the most sugary thing I ate all day)
1 morning star sausage
cheese
broccoli with cheese
granola bar
pizza (I ate one entire rectangle and then gave the other to my daughter)
Tip for success:
Try to break up your exercise routine so that your body doesn't get used to the same workout; there are many people who get frustrated because they walk for exercise but don't see results from it. If that's the case with you, try doing a totally different type of exercise like cycling. Read more in this great article below by the Fitness Guy:
http://getfitguy.quickanddirtytips.com/which-exercise-machine-burns-the-most-calories.aspx
Thanks for reading!
Wednesday, September 7, 2011
DAY 20
Today was my official weigh-in day. I am currently 160 pounds! Hooray for small victories. I was going to have a serious tantrum if my scale said anything different! I am losing an average of 2 pounds a week; it is slow but healthy progress.
Exercise today:
Spinning. I really pushed myself this time and it made a big difference.
Eating:
bread with almond butter
morning star sausage
string cheese
half a peach
granola bar
pistachios
stir fry (such a good meal, but a little high on the sugar side)
another peach (they are in season right now and sooooooo good although high in sugar)
Daily reflection:
It has been wonderful to exercise in the morning and I feel so good after completing a hard workout. I feel like my mind is much sharper in the morning after my workouts and my brain has been able to come up with good ideas then. It is so great to not have to worry about trying to squeeze in exercise for the rest of the day. An added bonus is that I'm up in time to see my husband off to work which I also really enjoy. It is hard to get up early at first, but it gets easier each week.
Exercise today:
Spinning. I really pushed myself this time and it made a big difference.
Eating:
bread with almond butter
morning star sausage
string cheese
half a peach
granola bar
pistachios
stir fry (such a good meal, but a little high on the sugar side)
another peach (they are in season right now and sooooooo good although high in sugar)
Daily reflection:
It has been wonderful to exercise in the morning and I feel so good after completing a hard workout. I feel like my mind is much sharper in the morning after my workouts and my brain has been able to come up with good ideas then. It is so great to not have to worry about trying to squeeze in exercise for the rest of the day. An added bonus is that I'm up in time to see my husband off to work which I also really enjoy. It is hard to get up early at first, but it gets easier each week.
Tuesday, September 6, 2011
DAY 19
It was great to go out and be active as a family on Labor Day; I hope you had a great day too!
Exercise:
Bike ride. It was fun but not challenging enough for me in terms of getting a really good workout. My husband went further and biked with 2 kids in the bike trailer, so he got a much better workout.
Sometimes it's nice just to do something for fun though, so I don't really mind that I didn't get the greatest workout.
Eating:
Egg whites
String cheese
Peach
Pistachios
hard boiled egg
Granola bar
Bread with Peanut butter
Tilapia
Salad
Peach
Thought for the day:
My husband and I have decided to center every family outing from here on out on some type of physical activity--even if it's just a simple walk to the park. It takes extra planning, but it is definitely rewarding. We usually end up saving a lot of money too because we've planned our food ahead of time and don't end up eating out.
Have a good day and thanks for reading!
Exercise:
Bike ride. It was fun but not challenging enough for me in terms of getting a really good workout. My husband went further and biked with 2 kids in the bike trailer, so he got a much better workout.
Sometimes it's nice just to do something for fun though, so I don't really mind that I didn't get the greatest workout.
Eating:
Egg whites
String cheese
Peach
Pistachios
hard boiled egg
Granola bar
Bread with Peanut butter
Tilapia
Salad
Peach
Thought for the day:
My husband and I have decided to center every family outing from here on out on some type of physical activity--even if it's just a simple walk to the park. It takes extra planning, but it is definitely rewarding. We usually end up saving a lot of money too because we've planned our food ahead of time and don't end up eating out.
Have a good day and thanks for reading!
Monday, September 5, 2011
DAY 18
I wanted to express how much I have enjoyed keeping this blog; it has been a very useful tool to me in helping me stay on target. I would encourage anyone seeking to make a positive change of any kind to keep a record and set some realistic goals; you will be surprised at how helpful your record can be.
OK. So here's what I did for exercise today:
I ran for 20 minutes on the treadmill. One thing I like to do on a treadmill is increase my speed at certain time increments. To keep it a bit more interesting, I will start increasing my speed 5 minutes into the workout by one notch. When I get to the last 5 minutes, I increase the speed by one notch every minute. On the last minute I crank it up to a full on sprint. It makes the time go by faster and it helps me finish strong.
Let's be honest--running on a treadmill can be down right boring! I keep wanting to bring my ipod, but I need new headphones and haven't had a chance to research what kind will work best for me (I am a huge researcher and never want to buy anything unless I feel like I'm getting the absolute best deal for something amazing).
Anyway, onto the rest of my workout. I lifted weights for about 20 minutes doing 3 sets of bicep curls, lunges with weights in each hand, and shoulder resistance. It was a good workout.
Eating:
2 egg whites
string cheese
orange
vegetable soup
carrots with spinach dip
string cheese
granola bar
pistachios
small bowl of multigrain cheerios with no milk
granola bar
It wasn't my best eating day. I didn't get as many vegetables or fiber in as I would have liked. One of the reasons it didn't go all that well was because we were almost completely out of food! I went to the store around 2, but it was a challenge trying to eat healthy without much food around the house!
Tip for success:
Sometimes staying motivated is really hard when you are trying to change a health habit. In my health behavior change and theory class in college, I learned that having rewards is essential to changing habits. It is very important to have rewards for yourself when you accomplish your objectives on the way to your bigger goals. If you don't have a lot of money, reward yourself with time to do something you enjoy--like reading a book.
Right now my reward for reaching my goal by October 15th to lose 20 pounds will be to buy a new outfit for our family pictures. I really love shopping--especially when I'm at a size that I feel good about. I will need a new reward to keep me on track for my December goal after I've successfully reached my October objective. I plan to post all about my rewards on this blog; it is a big deal to achieve a goal and it should be celebrated!
Just remember to reward yourself as often as you need to (perhaps monthly is good for some people but others may need weekly rewards or even daily rewards). Also, do not reward yourself with a sugary treat if you are trying to lose weight--make it something different that will help you achieve your goals.
OK. So here's what I did for exercise today:
I ran for 20 minutes on the treadmill. One thing I like to do on a treadmill is increase my speed at certain time increments. To keep it a bit more interesting, I will start increasing my speed 5 minutes into the workout by one notch. When I get to the last 5 minutes, I increase the speed by one notch every minute. On the last minute I crank it up to a full on sprint. It makes the time go by faster and it helps me finish strong.
Let's be honest--running on a treadmill can be down right boring! I keep wanting to bring my ipod, but I need new headphones and haven't had a chance to research what kind will work best for me (I am a huge researcher and never want to buy anything unless I feel like I'm getting the absolute best deal for something amazing).
Anyway, onto the rest of my workout. I lifted weights for about 20 minutes doing 3 sets of bicep curls, lunges with weights in each hand, and shoulder resistance. It was a good workout.
Eating:
2 egg whites
string cheese
orange
vegetable soup
carrots with spinach dip
string cheese
granola bar
pistachios
small bowl of multigrain cheerios with no milk
granola bar
It wasn't my best eating day. I didn't get as many vegetables or fiber in as I would have liked. One of the reasons it didn't go all that well was because we were almost completely out of food! I went to the store around 2, but it was a challenge trying to eat healthy without much food around the house!
Tip for success:
Sometimes staying motivated is really hard when you are trying to change a health habit. In my health behavior change and theory class in college, I learned that having rewards is essential to changing habits. It is very important to have rewards for yourself when you accomplish your objectives on the way to your bigger goals. If you don't have a lot of money, reward yourself with time to do something you enjoy--like reading a book.
Right now my reward for reaching my goal by October 15th to lose 20 pounds will be to buy a new outfit for our family pictures. I really love shopping--especially when I'm at a size that I feel good about. I will need a new reward to keep me on track for my December goal after I've successfully reached my October objective. I plan to post all about my rewards on this blog; it is a big deal to achieve a goal and it should be celebrated!
Just remember to reward yourself as often as you need to (perhaps monthly is good for some people but others may need weekly rewards or even daily rewards). Also, do not reward yourself with a sugary treat if you are trying to lose weight--make it something different that will help you achieve your goals.
Sunday, September 4, 2011
DAY 17
Today was such a lazy day. There was no exercise of any kind. I did some laundry, but I don't think that really counts!
Eating wasn't that great either. Here's what I ate:
turkey bacon
cheese
2 eggs over medium (I try not to eat the yolks, but had 1 yolk out of the 2 eggs)
sauteed veggies
turkey bacon again
3 apple slices
granola bar (love those Kashi granola bars--what a great find)
fruit snacks (I caved. They were so good though!)
orange
small bowl of dry multigrain cheerios
It was kind of a depressing day because it is the first notable set back I've had along this journey. My weight was up to 162 and I was annoyed. I decided that to stay on target with my fitness goal, I need to really get to the gym everyday M-F with no excuses. Hopefully this week goes better than last week.
I will say it was harder to exercise last week; our gym was closed for their annual repairs and so we had to go an extra 10 minutes out of the way to a rec center that I don't like very much and isn't nearly as nice. I will be very happy to get back to my classes with Kevin.
Daily reflection:
I think success often begins with visualization in our minds of being successful. I keep trying to visualize myself stepping on the scale and seeing 127. I keep trying to visualize myself trying a new pair of jeans that are a size 4 and easily zipping them up. I keep trying to visualize myself running fast in an upcoming 5K race that I want to participate in.
Tomorrow I want to spend some time talking about the importance of rewards as it relates to changing health behaviors and habits. Hopefully I will have a better day tomorrow.
Eating wasn't that great either. Here's what I ate:
turkey bacon
cheese
2 eggs over medium (I try not to eat the yolks, but had 1 yolk out of the 2 eggs)
sauteed veggies
turkey bacon again
3 apple slices
granola bar (love those Kashi granola bars--what a great find)
fruit snacks (I caved. They were so good though!)
orange
small bowl of dry multigrain cheerios
It was kind of a depressing day because it is the first notable set back I've had along this journey. My weight was up to 162 and I was annoyed. I decided that to stay on target with my fitness goal, I need to really get to the gym everyday M-F with no excuses. Hopefully this week goes better than last week.
I will say it was harder to exercise last week; our gym was closed for their annual repairs and so we had to go an extra 10 minutes out of the way to a rec center that I don't like very much and isn't nearly as nice. I will be very happy to get back to my classes with Kevin.
Daily reflection:
I think success often begins with visualization in our minds of being successful. I keep trying to visualize myself stepping on the scale and seeing 127. I keep trying to visualize myself trying a new pair of jeans that are a size 4 and easily zipping them up. I keep trying to visualize myself running fast in an upcoming 5K race that I want to participate in.
Tomorrow I want to spend some time talking about the importance of rewards as it relates to changing health behaviors and habits. Hopefully I will have a better day tomorrow.
DAY 16
Today I was supposed to wake up early and go to the gym, but it didn't happen. My kids had a bad night and I was exhausted.
So instead of a gym workout, I decided to make up my own workout and do it upstairs in my girls very large bedroom. It worked out great and my 5 year-old did most of it with me in fact. I tried to incorporate exercises that were mostly stationary and didn't involve any equipment so that my 2 year old wouldn't get hurt as she was excitedly running in circles around me. This is what I did:
6 sets of...
50 jumping jacks
30 sit-ups
15 high knee runs
40 arm circles (20 forward 20 back)
10 squats
It was pretty hard. I did it for about 25 minutes and worked up a good sweat. I really didn't take any breaks in between sets--only 40 seconds at the most. I would highly recommend this if you miss an early morning workout at the gym and need to do something at home with the kids.
Eating:
turkey bacon
cheese
apple slices with peanut butter (apples are very high in sugar; I try to only have 2-3 slices at the most per day)
broccoli with cheese
orange
chicken noodle soup (can be a carb fest if I don't watch it, so I don't eat very many noodles)
cheese
sauteed chicken with lemon pepper
orange and red peppers with spinach dip
raisin bran (I've decided I'm going to cut this out of my diet because of the high sugar content from the raisins, but I would still like to incorporate a high fiber food in it's place)
I've made a note to myself that next time I go to the store I need to get more nuts. They really add great protein and fiber to my diet. I love apples, but I think I'm going to skip them this time. They are just to good to resist. One apple has about 15 grams of sugar!!! It's so strange to me that growing up I thought I could eat whatever fruit I wanted without gaining weight. Unfortunately that is not true. Our bodies can't differentiate between sugar from fruit and sugar from candy. I will gain weight no matter which source the sugar comes from, but of course if I'm going to eat sugar I will try to eat fruit so that I get some nutritional benefit.
That's all for today.
So instead of a gym workout, I decided to make up my own workout and do it upstairs in my girls very large bedroom. It worked out great and my 5 year-old did most of it with me in fact. I tried to incorporate exercises that were mostly stationary and didn't involve any equipment so that my 2 year old wouldn't get hurt as she was excitedly running in circles around me. This is what I did:
6 sets of...
50 jumping jacks
30 sit-ups
15 high knee runs
40 arm circles (20 forward 20 back)
10 squats
It was pretty hard. I did it for about 25 minutes and worked up a good sweat. I really didn't take any breaks in between sets--only 40 seconds at the most. I would highly recommend this if you miss an early morning workout at the gym and need to do something at home with the kids.
Eating:
turkey bacon
cheese
apple slices with peanut butter (apples are very high in sugar; I try to only have 2-3 slices at the most per day)
broccoli with cheese
orange
chicken noodle soup (can be a carb fest if I don't watch it, so I don't eat very many noodles)
cheese
sauteed chicken with lemon pepper
orange and red peppers with spinach dip
raisin bran (I've decided I'm going to cut this out of my diet because of the high sugar content from the raisins, but I would still like to incorporate a high fiber food in it's place)
I've made a note to myself that next time I go to the store I need to get more nuts. They really add great protein and fiber to my diet. I love apples, but I think I'm going to skip them this time. They are just to good to resist. One apple has about 15 grams of sugar!!! It's so strange to me that growing up I thought I could eat whatever fruit I wanted without gaining weight. Unfortunately that is not true. Our bodies can't differentiate between sugar from fruit and sugar from candy. I will gain weight no matter which source the sugar comes from, but of course if I'm going to eat sugar I will try to eat fruit so that I get some nutritional benefit.
That's all for today.
Friday, September 2, 2011
DAY 15
Today was an emotionally draining day. My little girl had her kindergarten orientation and it didn't go very well; she was supposed to go with her class to meet her teacher and see the classroom while I attended a parents meeting. Yeah, that didn't really happen. Instead she clung to me so fiercely I thought she was going to choke me with her grip around my neck. I ended up bawling my eyes out in the back of the school where no one could see us and pleading with her to just go with her class (her teacher wouldn't even let me stand in the classroom with her--parents were definitely NOT permitted). After the parents meeting was over, I finally was able to take her to the classroom to see everything and meet her teacher so it ended well thankfully.
What does this have to do with my journey back to fitness you ask?
Well, there are a couple of fitness-minded things I could have done to help with some of the stress I experienced today:
1. I could have eaten before the orientation which started at 8:30 am. I skipped breakfast because I was trying to get my daughter ready. What was I thinking?!?! Skipping breakfast is a very bad idea. Perhaps if I had had the physical energy I would have had more emotional energy. I will try to avoid skipping breakfast at all costs from now on--especially on such an important day like today.
2. Exercise in the morning would have done me a world of good as well; vigorous exercise helps calm me down and slow my heart rate down (once I'm done of course). I honestly think exercise can be one of the best ways to prepare for stressful events of any kind (be it work, home, or relationship stress).
OK, so that's enough of that. Here's day 15's fitness report:
Exercise:
I ran some errands at the mall with my 2 kids who are both under 2. This involved walking with the stroller and carting my 27 pound toddler around. She insists on being held a lot which can be tiring, but it's great exercise. I try to alternate sides so that my body doesn't look lopsided from holding her on just my left side which I tend to do most often.
Eating:
Turkey bacon
chicken salad
orange
apple slices
cheese
cheese
broccoli with cheese
more chicken salad (very delicious salad with celery and apples--so good)
almonds
handful of cheese-its
2 pieces of bread with my chicken salad
Today was a good reminder of the importance to PLAN AHEAD. The kindergarten orientation threw off my schedule and I really neglected my eating. As a result, I was hungry all day and felt some additional stress that I could have skipped if I had planned better. I really need to sit down on Sunday afternoon and figure out exactly what's going on that week so I can plan my food accordingly.
Another thought about kids and healthy food:
Sometimes we end up running a lot of errands within a 3-4 hour period. When this happens, my kids always beg me to go to McDonald's which I'm trying to avoid these days. One idea I had to avoid McDonald's is to pack a fun picnic lunch and stop at a park or something. I think my kids will be a lot more excited about that idea than McDonald's. It's so easy to go through the drive through when in a hurry, but eating healthy is much more important in the long run than getting to that next errand, right?
Well, that wraps up this post today!
What does this have to do with my journey back to fitness you ask?
Well, there are a couple of fitness-minded things I could have done to help with some of the stress I experienced today:
1. I could have eaten before the orientation which started at 8:30 am. I skipped breakfast because I was trying to get my daughter ready. What was I thinking?!?! Skipping breakfast is a very bad idea. Perhaps if I had had the physical energy I would have had more emotional energy. I will try to avoid skipping breakfast at all costs from now on--especially on such an important day like today.
2. Exercise in the morning would have done me a world of good as well; vigorous exercise helps calm me down and slow my heart rate down (once I'm done of course). I honestly think exercise can be one of the best ways to prepare for stressful events of any kind (be it work, home, or relationship stress).
OK, so that's enough of that. Here's day 15's fitness report:
Exercise:
I ran some errands at the mall with my 2 kids who are both under 2. This involved walking with the stroller and carting my 27 pound toddler around. She insists on being held a lot which can be tiring, but it's great exercise. I try to alternate sides so that my body doesn't look lopsided from holding her on just my left side which I tend to do most often.
Eating:
Turkey bacon
chicken salad
orange
apple slices
cheese
cheese
broccoli with cheese
more chicken salad (very delicious salad with celery and apples--so good)
almonds
handful of cheese-its
2 pieces of bread with my chicken salad
Today was a good reminder of the importance to PLAN AHEAD. The kindergarten orientation threw off my schedule and I really neglected my eating. As a result, I was hungry all day and felt some additional stress that I could have skipped if I had planned better. I really need to sit down on Sunday afternoon and figure out exactly what's going on that week so I can plan my food accordingly.
Another thought about kids and healthy food:
Sometimes we end up running a lot of errands within a 3-4 hour period. When this happens, my kids always beg me to go to McDonald's which I'm trying to avoid these days. One idea I had to avoid McDonald's is to pack a fun picnic lunch and stop at a park or something. I think my kids will be a lot more excited about that idea than McDonald's. It's so easy to go through the drive through when in a hurry, but eating healthy is much more important in the long run than getting to that next errand, right?
Well, that wraps up this post today!
Thursday, September 1, 2011
DAY 14
Exercise:
Went to a pump class at the rec center. It was OK, but I didn't feel like I got enough cardio so I ran for 10 minutes on the treadmill after.
Note to self: I don't like exercising at night--it's so much better to go in the morning.
Eating:
turkey bacon
cheese
apple slices
granola bar
cheese
broccoli with cheese
orange
granola bar
chicken salad
2 pieces of bread (I really like the Pepperidge Farm Light Style bread)
reflection of the day:
I've noticed that when I eat healthier my kids eat healthier too. I realize that it's so important to be a good example when it comes to eating the right kinds of food; I can't expect my kids to eat healthy if I don't. The same goes with exercise too.
Went to a pump class at the rec center. It was OK, but I didn't feel like I got enough cardio so I ran for 10 minutes on the treadmill after.
Note to self: I don't like exercising at night--it's so much better to go in the morning.
Eating:
turkey bacon
cheese
apple slices
granola bar
cheese
broccoli with cheese
orange
granola bar
chicken salad
2 pieces of bread (I really like the Pepperidge Farm Light Style bread)
reflection of the day:
I've noticed that when I eat healthier my kids eat healthier too. I realize that it's so important to be a good example when it comes to eating the right kinds of food; I can't expect my kids to eat healthy if I don't. The same goes with exercise too.
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