Work It! Work It!











{December 31, 2010}   Week 4 Day 2

Free day with food.

Another reason I don’t want to talk much about my food on my free day is because if anyone is reading this, trying to change their habits too, I don’t want to be part of possibly breaking their stride.

I found myself today, while I was making my breakfast, talking myself out of making as much as I wanted. I made scrambled eggs and I was going to make 4, then I thought about how the other days I only have 2 eggs in an omelet and today I was having scrambled eggs, low fat sausage (which I love) and half a bagel. I didn’t need 4 eggs.  Eating such small portions during the week helps me on my cheat day because I know I don’t need  a plate full of food to feel full.

One of the many great tips I got from Weight Watchers is that if I am going to eat a cake or cookie and I don’t like it or it’s just okay, I should not eat it.  It’s just not worth it.  During college I forgot that. Mainly because I didn’t have much choice. But afterwards it was hard to remember that.

Exercise: HIIT 15/Stretch 10

Duration: 32 minutes/ Cal: 259 (45% fat)/Max HR 170 (89%)/ Avg HR 131 (68%)/ In The Zone: 7 min. 44 sec.

This was really hard. I was glad it was only 15 minutes because I don’t know how I could have done any longer.

I woke up this morning feeling sore. Not the can’t move kind, but the wow, my body did some work yesterday  kind.

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{December 31, 2010}   Week 4 Day 1!

I am very excited to be at the start of week 4. That means one more full week and I will be completely finished with the first month. Ya know, when you start trying to lose weight, the first week seems like a month itself.  Now that month is almost up for realz.

Weight: 194.4

Body Fat: 36.1%

Measurements:

Chest 42.5

Right Arm: 12.5

Left Arm: 11.5

Waist: 42

Hips: 46.5

Left Leg: 22

Right Leg: 22

Breakfast: Omelet

Cal. 207

Snack: 12 almonds

Cal. 87

Lunch: S.W. Shrimp Salad

Last night I went to the store and bought some organic parmesan ranch dressing.  I also pan roasted the corn instead of defrosting in the microwave. I don’t know how I didn’t think of this sooner.  With these changes I think I can upgrade this salad to good. I could start looking forward to having this a couple times a week.  Although I think I will need to add 60 calories to the total because it’s not light or fat free.

Cal. 465

Snack: 12 Almonds

Cal. 87

Dinner: Panera You Pick 2. Half a Fontega Chicken Sandwich, Broccoli and Cheddar Soup, French Baguette.

Cal 770

Daily Calorie Goal: 1500

Total Daily Calories: 1616

Exercise: Fire 45 (new to class)/ Stretch 10

Duration: 1hr 14 minutes

Cal. Burned: 740 (35% fat)/HR Max 180 (94%)/Hr Avg:146 (76%)/In The Zone: 29 minutes.

I felt like I was watching a lot more than I was doing. It’s good to know that once I get the hang of this stuff I will be burning an insane amount of calories.

 



{December 29, 2010}   Week 3 Day 7!

Yea! Tomorrow is the start of a fresh week. I will be able to put this week behind me.

Breakfast: Same omelet.

Cal: 207

Snack: 12 almonds

Cal 87

Lunch: Southwest Shrimp Salad

Cal. 405

Snack: 12 almonds

Cal. 87

Dinner: Country Mustard Porkchops with Sauteed Tomatoes and Spinach

Cal. 382

Snack 3: Hot Chocolate

Cal. 130

Daily Goal: 1500

Daily Total: 1298

When people say that nothing tastes as good as being skinny/healthy feels, I want to call bull shit.  I’m sorry, but those people have either been dieting too long that they forgot what amazing food tastes like or they are in for a rude awakening.  Having a piece of really amazing chocolate cake or your diet kryptonite of choice is not the problem and yes that first bite does taste as good as being in shape feels. Otherwise the majority of people in this country would not be over weight to begin with. The problem is wanting/needing to have that feeling every day.  I can say this because I’ve lived it. Both times I have gained a lot of weight it has been because my life is so miserable that eating something just because it tastes good and makes me feel emotionally better for awhile is all I had to look forward to.  Is that the only reason people over eat? No, but it’s why I did.  Now I have to learn how to save those fantastic meals for a once in awhile treat while finding healthy meals that taste just as good, better, or good enough.  I would rather have other things to look forward to and be healthy enough to enjoy it. Luckily school is/has been over and I can start taking out the other things in my life that make me miserable and adding in things that make me happy. My goal is to have food no longer be the highlight of my day.

Live Strong, the website for My Plate, has an iPad app.  I will be using that to track my calories and what I ate so at the end of the day I will just be adding it on here. If I try a new recipe I will take a photo of it and input all the nutritional info as I have been.  I am trying to whittle down how long each blog post has been so it’s a little more streamlined.

 

Exercise:

I was supposed to do 10 minute abs and Stretch 40 today. I discovered 10 minute abs did not come with my set of DVD’s and when I went to do Stretch 40 after about 10 minutes I started feeling really sick. Bending over was exacerbating my headache to the point I was seeing stars.  Luckily I don’t feel bad about missing a stretch day.  If it was a cardio or strength day I would try to push myself to do it. I haven’t felt very good since this afternoon though.  I am going to curl up on the couch with my hot chocolate and an art magazine.  Then I will probably go to bed with a good book on my Nook and cuddle up with my puppies.



{December 29, 2010}   Week 3 Day 6

Same breakfast.

207 Calories.

I think I am going to have to miss lunch.  I woke up later than usual and in order to make it to dinner with the ladies I have to work out at an odd time.  I don’t want to work out right after a larger meal and I won’t have time after I work out. I’m going to eat a snack and then right after my work out eat my second snack. Luckily for me Panera has a great website with nutritional information. They give all the options and allow you to put it all together. Just another reason to love them.

 

Snack: 12 almonds

87 calories

Worked out: Burn Circuit 3 and Stretch 10 burned 401 calories.

Extremely shaky due to no lunch.

Snack: 12 almonds

87 calories

I skipped lunch to work out. Then on the way to Panera we got lost for an hour and a half. I couldn’t take it any more and stopped at a diner to eat. I had steak and eggs with some hashbrowns and an english muffin.  It was tasty and took away most of my grumpy mood. Yes I am an emotional eater. Stress is the absolute worst for me.  Hence the 40 lb weight gain during the last 2 years of college.



{December 28, 2010}   Week 3 Day 5

Breakfast: Same delicious omelet of feta, onions, and tomatoes.

207 cal.

Snack 1: Banana and 1/2 tbsp PB

Cal 114

Lunch: Southwest Shrimp Salad

Cal: 405/Protein 41/ Carbs 32g/ Fiber 6/ Fat 11.5

It was ok. I’m not a fan of salads in general. They have to be amazing for me to even consider them good.  I also know that salads are a part of healthy eating. They fill you up on few calories.  I will probably eat this for lunch for the next 2 days. I want to use up the bag of shrimp.

Snack 2: 12 raw almonds.

You don’t need a picture, do you?

cal 87/ protein 3/ carbs 3g/ fat 7g/ fiber 1.5

Dinner: Flank Steak with Cauliflower and Spinach.

Yum. I pan roasted the cauliflower. Although we ran out of olive oil and I thought a tblsp of butter wouldn’t be so bad. It ended up being 100 extra calories. Luckily I was full after only half a serving.

cal 353/protein 30/carbs 17/ fiber 7/ fat19.5 +50 for butter

Snack 3: Hot chocolate

Cal 130. Protein 8

Calorie Goal: 1500

Total Daily Calories: 1346

I was not expecting that low of a number. I thought I had gone over. Lucky me.

Excercise: Burn Intervals and Ab Burner

My absolute least favorite work out, although tonight I did it with out weights and I felt much better afterwards.

Duration: 59 minutes/Cal 536 (45% fat)/ Max HR 175 (91%)/ Avg HR 142 (74%)/ In the Zone 19 minutes 40 seconds

I think because this is now the last week of my burn phase (if I had continued the tradition CX I would have one week left) I feel like the first month is already over. I do have one week and 2 days left however. So far I am a little disappointed because I do not see any major changes. Of course my work outs have improved considerably, I was just hoping for more of a physical change. I’m sure the reason I haven’t seen much though is because of my diet. Although, aside from this weekend I was very diligent. The good news is that this is only the first week following the food guide that came with the work outs and for 3 out of 5 days I didn’t follow it. It’s good news because I can always get better with that. Plus next week is a week of Turbo Fire and HIIT work outs.

I do know that if I keep this up, eventually I will be in amazing shape. It’s impossible for it not to work. It may take longer than I would like, but eventually I will get there. I am doing what it takes to whip my body into shape.  I am working hard at it. And who knows, the 30 day pics may show me something I can’t see in the mirror, like less back fat.  Today was good and I am more than happy that I do not have to do the burn interval work out again for a week. I also don’t have any other cardio this week.

Tomorrow I am going out with my girls. Although we are going to Panera Bread (St. Louis Bread Company). I will look at the calories before hand to see if what I want is going to be worth it. I may just get a soup.  I will also eat a lower calorie lunch tomorrow as well.



{December 26, 2010}   Week 3 Day 4

Yesterday was my official cheat day as well as my rest day.  I decided not to post pictures of what I eat on my cheat day or even really write about it. If I’m still focused on it then it’s not really a cheat day is it?

While the holiday is an excuse to eat worse for a couple of days I am really looking forward to eating better tomorrow. I was going to just do it today, but I people were already eating stuff and I opened the fridge and the smell of last night’s dinner wafted out.

I must say I don’t particularly like holiday food. Yes, I look forward to eat it each year, but once I eat it it doesn’t taste nearly as good as some of my healthy recipes (not that the food isn’t good, it is) and I always feel physically bad afterwards.  I don’t understand the need to keep doing it though, year after year.  Maybe  because our society is so geared toward it. It’s a mini-brainwashing.

I must admit starting a diet and exercise program 2 weeks before Christmas was probably not the best idea, but I think it’s better to start at all and work around the holidays than to never start or even just keep putting it off.

I missed (as in wanted to work out, I did not skip it) my work out yesterday, but today I’m slow getting to it. I was looking forward to it when I went to bed last night. I just find doing anything right when I get up tough.  I will get to it though. I am very determined to stick with this. It’s my top priority.

Exercise:

Burn Circuit 2 and Stretch 10

1 hr. 4 minutes

516 Cal. 50% fat/ Max HR 192 (100%) Ave 130 (68%)/ In the Zone: 22 minutes

I can’t believe I burned that many calories while lifting weights. Although if sweat is any indicator then I can believe it.  Why does my monitor always say 50% fat though? One would think it would change.

We all know crabs in a bucket. They are those people who are comfortable with you just the way you are, to the point they don’t want you to change. They also don’t like it when anyone else wants to better their own life because they want company with how miserable they are. Crabs in a bucket like to make snide remarks or talk you out of doing whatever gets you closer to your goal. I’m not saying everyone who does those things is a CIB. Once in awhile is one thing, but it’s the people who do it consistently, those that always talk you down, even if it’s subtle.

I try getting rid of these people or if I can’t do that I just limit not only my time with them, but what I share with them. However, I have a very persistent crab right now. Unfortunately this crab lives in my own head.  I really try to push people to follow their dreams and do what makes them happy.  But when it comes to myself I talk trash.  On days like yesterday when I was not feeling up to working out all day (thanks 2 and a half days of carb loading) and that voice just kept saying, “Do 2 work outs tomorrow,” or, “It’s really okay to skip one work out, you’ll make sure you do all the other ones,” or even, “I’m so comfortable I just want stay here, if I work out I have to move.” I know I will not do 2 work outs in one day. I think I will, but I know I won’t. So on days like yesterday when I end up working out I feel like I have given that voice in my head that just wants to be comfortable and everything the same a kick in the stomach. It doesn’t necessarily make the next day any easier to work out, but the longer I hold out, the more days on the calendar that are scratched out, the harder it will be for me to back out in the future. I won’t want to see an empty day on the calendar.

 



{December 24, 2010}   Week 3 Day 2

For breakfast I had the exact same thing as yesterday. YUM.

207  cal(I added only 10 calories before)/21g protein/ 8g carbs/ 2g fiber/ 8g fat.

Snack and lunch both same as yesterday, however instead of the tortilla I just used a pita and toasted it. Delicious.  I also completely caved right after. My BF’s mom made tomato soup and that is a huge comfort thing for me. It takes me back to winter when I was a kid and the fire place was going and the curtains were open while it was snowing. Considering that it is actually snowing right now I was a prime target.  I was trying to stay away though, but then my BF came up to me, even though clearly I am dieting, with this fancy, delicious cookie that his Aunt and Uncle sent.  He put it right in my face and said “Here, it’s the most delicious cookie ever!” I thought I would nibble it, but no such luck. It was pretty much the most delicious cookie ever.  I had 2 of those and one or two of the very fancy chocolate covered cherries. There was no goo in them.  I also had half a rootbeer.  After the cookie and with the root beer is when I had the tomato soup with unsalted saltines.  It was a small mug full of soup and the cookies were small too, but definitely full of butter and sugar and deliciousness. The soup, cookies, and cherries did not last long enough to take photos of.  I wasn’t even thinking about it.

I’m a bit disappointed that it’s only day 2 of the new eating plan and I already caved, but the BF is really the worst influence. Of course later he will lecture me on what I should be eating.  I know that when Sunday comes around I will be right back to eating healthy again.  There will be left overs galore and that will be hard to deal with, especially when everyone else is eating them. I almost want to take the whole weekend off, but I want results.  Christmas (and because we celebrate on Xmas eve too) is a tough day for everyone and unfortunately the people I spend it with love the traditional meal and junk.  Also none of them are dieting until the New Year so I am the odd one out.  I will just try to keep my portions small and not let it get me down.

Snack:

1 132.5 cal/28g carbs/5g fiber/4.25g fat/ 2g protein

Lunch:

510 cal./22g. protein/ 73g Carbs/ 17g fat/ 15g fiber + all the other food I ate 😦

Dinner I had sweet and sour meatballs with mashed potatoes. I also decided to extend my cheat day through out the weekend because left overs are the best part and I don’t want to deal with everyone else eating all the stuff I wish I was eating.

Exercise:

Extreme Abs (16 minutes) and Recovery (20 minutes)

Duration: 39 minutes

Cal 217 (50% fat) Max HR 208 (108%) Avg HR 109 (59%) Time in Zone 10 sec.

I’m not sure if that Max HR is correct. I don’t really remember feeling like my HR was very high through out the workout. I guess we will see the next time I do that work out though.



et cetera