Work It Out Slo (original) (raw)
CrossFit
at October 24th, 2005 (07:57 pm)
FRI 10/21
at October 22nd, 2005 (04:57 am)
MEALS
#1= I forget
#2= I forget
#3= 2 poached eggs, 2 slices WW fat free bread, cheese, 6 slices ham
#4= Granola cereal w/ honey & 2% milk
#5= bean & cheese burrito (450 cal.), choc. milk (270 cal.)
Comments: The burrito was an emergency vending machine purchase :( I will try not to eat that again, that's way too many calories for not much of a taste payoff.
WORKOUT: None.
Sat 10/22
at October 22nd, 2005 (04:55 am)
MEALS:
#1= celery sticks & sugar snap peas w/ 1 tbsp almond butter
#2= 1/4 c. Forest Gorp
#3= 1 WW pita, 1 string cheese, 1/4 c. tzatziki
WORKOUT:
Thu 10/20
at October 20th, 2005 (08:25 am)
MEALS
#1= 2 poached eggs, 2 slices WW fat free bread, swiss cheese, 6 slices 99% fat free ham
#2= 3 molasses cookies (66 cal. times 3!! oops)
#3= chicken soup (200 cal.) and 1 piece ak-mak
#4= salad w/ tzatziki, ww pita and 4 lean turkey slices
#5= 1 more cookie!
#6= 1/3 c. Forest gorp
WORKOUT: Rest day.
Wed 10/19
at October 20th, 2005 (08:13 am)
MEALS
#1= Cream of Wheat w/ 1 tbsp cocoa powder (185 cal.)
#2= beef and bean burrito
#3= blended mocha chai w/ soy milk (420 cal?)
#4= broiled salmon, asparagus and sweet potatoes
#5= 2 York peppermint patties
WORKOUT: 1 hour Kick, 1 hour Power (weights)
Comments: Taking a rest day tomorrow! Dang my neck hurts :(
Tues 10/18
at October 18th, 2005 (04:52 am)
MEALS
#1= 1.5 c. raisin bran w/ 2% milk
#2= nut and yogurt chip trail mix (130 cal.)
#3= protein shake (225 cal.)
#4= 3 tuna sushi handrolls, tofu, kimchee
#5= turkey pot pie, sweet potatotes
WORKOUT: 1 hour Group Step, 1 hour Power (circuit weight training)
Monday 10/17
at October 17th, 2005 (01:04 am)
MEALS: (going to go for numbering my 6 small meals instead of "Breakfast/lunch/dinner")
#1= Yoplait (135 cal. approx.)
#2= 4 mini carrots, 3 broccoli spears, turkey & swiss wrap w/ olive tapenade & mustard (300 cal????)
#3= plum (76 cal)
#4= 3 pumpkin pancakes w/ a side of pumpkin (400 cal???)
#5 = In n Out cheeseburger (480 cal.)
#6= <>
TOTAL: 1,391 calories
Comments: If it wasn't for the special sauce and the white bun, In n Out burgers aren't necessarily evil (cheese and meat are good protein in controlled amounts)...also it was an emergency because I took my Lipo 6 an hour before, and it was wreaking havoc on my empty stomach. Excuses, I know. I will endeavor to mind the caloric impact of my choices better. A pretty good total for today (my target is 1,500 or less per day), but I know the fat content was too high because of the butter on my pancakes and the cheeseburger. but I get a smiley face today! :)
WORKOUT: Rest.
REMEMBER!!!!!!! Cutting just 250 calories per day from food intake, and burning another 250 working out (not hard to do esp. on a class day) results in weight loss of ONE POUND PER WEEK!!!!! How EASY is that?? You can DO eeeet!!!!!
I'll be using the cool calorie counter at www.nutritiondata.com (has foods listed by restaurant even) more often. it's hard to estimate for homemade stuff though, so I am trying to overestimate just to be fair.
Sunday 10/16
at October 16th, 2005 (05:55 am)
FOOD: S= plain bagel w/ crm chz (390 cal.), protein shake B= ramen w/ one egg and 1/2 block tofu L= 2 chicken and rice wraps w/ chz
Comments: 390 calories is a LOT for a bagel, and I try not to eat them unless I am forced to resort to the vending machine (it's better than chips or any of the other crap that's in there). Still, I feel horrible about eating them, and will try harder not to in the future.
WORKOUT: 1 hour Group Step
Saturday 10/15
at October 15th, 2005 (04:31 am)
FOOD: S= Yoplait 99% fat free; apple B= 4 pumpkin spice pancakes w/ syrup and honey butter L & D= sushi, sashimi, fried oysters
WORKOUT: Sleep.
ON DECK: Group step tomorrow!
3 out of 12
at October 14th, 2005 (09:06 am)
I borrowed the 12 Foods Cookbook from Loke and have already decided I need to buy one for myself.
For breakfast I made oatmeal with blueberries and walnuts. Yuuummmm....the blueberries were tart and sweet so no sugar was needed (thank God) and the walnuts had a fun crunch.
Friday 10/14
at October 14th, 2005 (03:33 am)
FOOD: S= blueberry oat bar B= 1 c. white rice, 1.5 c. broccoli, 2 egg/1 egg white scramble with lean ham
L= 99% fat free Yoplait, pear S= grapes, edamame D= Budget Gourmet rice/italian chicken meal (280 cal., 5 g fat)
WORKOUT: 15 minute treadmill run; 1 hour Sculpt class (resistance training with bands, 5-10 pound weights, plyometrics, Swiss ball)
Comments: This was my first Sculpt class, it was not terribly fun but definitely did work my legs and arms - I was shaky afterwards, even when I got home, so that's a good sign. I wish Step or Kick was in that time slot instead though.
Tues the ??? plus the weekend. shit.
at October 14th, 2005 (01:15 am)
WORKOUT: 1 hour Group Step
FOOD: ????? You don't want to know.
I was REAL bad this weekend, didn't keep track even though weekends are the more important days to keep track of because there is more temptation to battle. Meals were a blur of McDonald's, Carl's Jr., Firestone grill, Margie's, Starbucks, etc etc bad bad bad.
Didn't workout Wed or thurs.
ON DECK: Sculpt tomorrow at SLO Multiplex. Hope to do a dance class at Rookiepoint next week since the husband will be out of town.
Mon 10/10
at October 10th, 2005 (11:17 pm)
FOOD: S= plain bagel w/ cream chz, small choc. milk B= "kitchen sink" chili and brown rice w/ chz and fake sour cream (lo fat plain yogurt, lemon and cilantro) L= Cold Stone Apple Pie Ala mode :/
Comments: Could've eaten 1/3rd of the chili I ate, I actually made my stomach really upset by eating too much of it. There's no excuse for the ice cream, just weakness and I don't think I could've stomached anything more solid before going to work.
WORKOUT: 8 minute Arc Trainer cardio warmup, 45 minute treadmill "Fat-Buster" program (interval running, varying speed and incline)
Comments: Running at a 5% incline at 6 miles an hour SUCKS. But it's necessary. Eventually I need to be able to run 1.5 miles in 13 minutes. My average comfortable pace (on a treadmill anyways, which is of course different than outdoor running) is about 12 minutes per mile. That means I need to run at least a 7 minute mile. Woosh.
ON DECK: Group Step tomorrow !
Sun 10/9
at October 9th, 2005 (02:38 am)
FOOD: L= 1/3 c. lowfat PLAIN yogurt, 2 more muffins S= light buttered microwave popcorn, apple
D= 2 egg ham and cheese sandwich on ww, 1 c. lentil soup B= reg. size Quizno's chicken sub, 370 calorie choc. chip cookie :(
WORKOUT: None.
Sat 10/8
at October 8th, 2005 (12:55 am)
current mood: bouncy
current song: "I Was Made For Loving You" - Kiss (their only Disco album)
FOOD: L= turkey/salami sandwich (2 slices turkey, 1 slice hard salami, 1 slice chz), handful and a half of tortilla chips, 3 more slices chz! S= banana, grapes D= 1.5 bean burritos, 1 c. brown rice, 3 oz. turkey breast + salsa S= 2 sweet potato muffin, Orange-A-Peel Jamba Juice (440 cal.), pear
WORKOUT: 1 hour Group Power (weights), 1 hour Group Kickboxing
Comments: Back-to-back classes! Oh yeah! Couldn't have done it without the Lipo6! I went a tad lighter on the weights than I usually do for Power because I didn't want my legs to be totally destroyed for Kick - BUT I concentrated super hard on the specific muscle groups for each track, which has been proven to actually eke more benefit out of the moves. Next time I do Power before another class, I will do my regular weight stack, because I felt NO muscle fatigue afterwards during Kick - in fact, I felt FANTASTIC, better than when I do just Kick by itself! Weird but very cool.
Kick is a great cardio ass-kicker, and Ena (one of the SLO Kennedy instructors) is SO much fun, she is totally cute (ironically, not in an annoying way) and funny, and my god I think she's pregnant, which makes me feel like a schlub because not only is she doing all the same moves as the rest of the class, she is talking the whole time and being inspirational to boot. Wow.
Anyways, I feel great despite getting only 4 hours of sleep today. I hope to at least go swimming tomorrow in the a.m. before going home, that will be a good all-over workout but will give my joints a rest from the pounding they got today.
Friday 10/07
at October 7th, 2005 (06:03 am)
current mood: guilty
FOOD: L= too many potato chips, turkey sandwich w/ 2 slices chz S= banana, 2 sweet potato muffins B= raisin bran S= grapes, 1 c. mashed sweet potatoes
Comments: Although the chips were nice and salty, I felt extremely grossed out immediately after eating them, like never before. I still feel a little queasy about it. I think I can totally live the rest of my life without eating a chip of any kind - except tortilla chips!!!
WORKOUT: None arrrghhhhhhhhh!!!!!!!!! Pussed out on doing Sculpt, I really wanted to, but had a bad morning at work, that put me in a shitty frame of mind. So I just went home and went to sleep.
I Love Good Eats
at October 6th, 2005 (11:50 pm)
current mood: pleased
I got the Cooking Inspiration this weekend and whipped up some fun stuff.
This Inspiration was partially due to the thoughtful birthday gift from Danielle of a year's subscription to Cooking Light magazine...all those pretty pictures of HEALTHY! food, very fun! (Ironically, neither of these recipes are from the magazine, but I'll get to them, no worries!). Also the gift of my super-duper Crock Pot frmo my bro- and sis-in-law - Crock Pot rocks!!!! So I made:
Sweet Potato Muffins (from Dana Jacobi's "12 Best Foods Cookbook") - very fall-esque spiced muffins, dense and moist from the sweet potato puree, shredded carrots and low fat yogurt that comprise them.
African-Style Turkey - turkey breast, onions, mushrooms, garlic, lime, ginger. Actually haven't eaten but a test bite of the turkey - came out a little dry, I will have to adjust the cook time next go 'round. And I was worried about it not getting cooked all the way! Crock Pots are the SHIZ-nit, you throw all the ingredients in there and leave the hell alone for hours! Love it!
To Not Forget: I owe both sides of my family dinner, although one side at a time since our table only seats 8. Whatever the menu, I want to try Emeril's Sangria, looks delish and it sure is purty (hopefully I can find the recipe online cuz I saw it on his show a couple weeks ago). Remember a glass of red wine a day is actually doctor-recommended! ALSO the most intriguing food product I've heard of: TurDuckEn (by Tony Chachere). It's a deboned chicken stuffed into a 17 pound turkey "chassis" along with a duck and some manner of bread stuffing and gravy goodness! Yow! Wouldn't that be impressive for Thanksgiving??? http://www.cajungrocer.com/product_info.php?cPath=15_24&products_id=340
Okey Doke, enough I am driving myself nuts!
WEdnesday/Thu
at October 6th, 2005 (11:33 pm)
current mood: determined
WEDNESDAY: S= Jmaba Juice (Strawberry Nirvana), movie popcorn D= chicken ravioli w/ meat sauce. Missed my workout due to stomach problem.
THURSDAY: B= half an apple S= McD's french fries L= chicken ravioli w/ meat sauce S= 2 homemade sweet potato muffins D= raisin bran. Did a quick 10 minute kickboxing warmup then 1 hour Group Step.
Comments: ( TMI for the weak of stomachCollapse )
Tomorrow: Will try Sculpt class for the first time at the KEnnedy Multiplex...should be fun!
Ok I havent been here in a while!
at October 6th, 2005 (07:12 pm)
current mood: hopeful
current song: Vocal Trance
I have been super busy- Work- Promotions, the Military, Etc.... However, I think I have been doing pretty well with my workouts, and eating. I have been able to pass up junk for the most part, dont even want it anymore... My strength continues to increase during my strength training, at least five pounds each time I roll back around to a muscle group. On my last trip to the gym, I was a little over-zelous though, tried to do an ab workout, knowing they were smoked, and had to stop. Super Pullovers are awesome, but when you feel that deep abb burn,,, Man some times you just have to rest. Not to mention, it was a day after my PT test with the Army. Its one of those things you max yourself out on and then pay for it the next day. 71 PU 55 SU at a 2mile run in 15Min Flat.... Not bad for a soldier who chained Smoked in Iraq.
Ok so the break down of my last work out.
125LB Preacher Curl
200LB Peck Fly
200LB Seated Press
155LB Military Press. (Weak Shoulders)
255LB Lower Back Ext.
190LB Shoulder Raise
230LB Incline Bench
30 Min Run on Tread Mill-
I know this is all on Machine, But I have no spotter, But I change the position of my hands, butt or back slightly between sets, to challenge my muscles a bit more.
As far as food.
Pasta Today- Still working on eating six small meals a day. I need alot of encouragement on that. I am a bit frustrated.... I have this genetic LUV Handle problem, And it seems to only be going away in the front of me. So as I get stronger, and my arms look better, my chest improves and my upper abbs get more defined and the line between left and right begins to deepen, I still Cant take my shirt off in Public..... Arrrrrrrrrrghhhhhhhhh
O-well its almost winter anyway.
Running - Progress Made!
at October 4th, 2005 (10:54 am)
I need to report that I went running again last night, and I could totally see improvement! I'm not feeling like I'm about to die most of the time anymore! Hurray!
Didn't do any situps or pushups or anything after because I didn't feel like it.
As for eating, I've been bad. Eventually it will balance out though. I have to take it one thing at a time. My first goal is to be able to run the whole circuit I've made up without having to walk. Next, eat less candy, ice cream and other things that only give me empty calories.