Work was so crazy today! Always is when coming back from time away from the office. Catching up on phone calls, sorting things out, figuring out what needs to be done - lots of chaos! I also had an additional 17 scripts fall into my lap which of course did not all get completed. So I'll be working on them after I finish this blog and probably will need to go in early tomorrow.
I didn't work out on Sunday because there was too much to get caught up on after my trip and more scripts to write for work. I decided to just start fresh on Monday.
Woke up at 5:45 this morning and had my old pre-workout standby: reduced fat peanut butter on 1/2 of a whole wheat English muffin. I did some weights:
2 sets of biceps curls, 15 reps with 15 pound weights
2 sets of triceps raises, 15 reps using 1 15 pound dumbbells
2 sets of chest flys, 12 reps using 25 pounds resistance
Then split up my cardio:
15 minutes on the Stairmill, level 10-12
15 minutes running on the treadmill, resistance at 1.5 and speed 5.8-6.0
Food for the day:
Breakfast - 1/2 container plain Greek yogurt with strawberries and Kashi Go Lean Crisp
Snack - 8 honey wheat pretzels with Athenos red bell pepper hummus
- 100 calories of monterey jack & cheddar cubes
Lunch - Lean Cuisine Parmesan Crusted Fish
Snack - rest of the Greek yogurt with Kashi Go Lean Crisp
Dinner - Small piece homemade lasagna (no idea how to quantify this haha)
Went to Boot Camp and it was a great class, lots of arm resistance moves.
Daily Plate Totals: 1,390 calories consumed. 45 grams fat
Calories Burned: 485
Alright I have tons of work to do. Later!
Monday, April 26, 2010
Sunday, April 25, 2010
Back from Florida
Took some time off and went to Ft. Myers Beach, Florida with my aunt for a few days, Wednesday through Saturday. I'm ridiculously tan now! : ) Here are a few pictures, the rest are on Facebook:
LOVVVVVVE this dress I found at shop in the area!!
Overall, it was a nice time. A bit annoying that I had some amount of work to complete EVERY day that I was out there. This wasn't something done by my boss just to be a jerk; we have a production date coming on Wednesday and of course clients send the script material at the last minute. I have to get the drafts to them Monday morning, so it had to be done. Do I love my job? Yes. Am I appreciative of my job? Yes. However, do I still have the right to be annoyed about working on vaycay? YES. So please, no preaching about being happy to have a job! With my dad out of work right now I'm well aware of that. But like I said, it was still an annoyance!
Last week I went to the gym Sunday, Monday and Tuesday. Don't even remember what I did haha, but they were good work outs! I brought some work out stuff to Florida but only went running once - mainly because I forgot my iPod and it's really difficult for me to work out without music. I ran Thursday along the beach at dusk, I know it was at least 2 miles. It was my first time running on the sand, it was tough! My aunt and I got a lot of exercise by walking everywhere, anyway.
It being vacation and all, I of course indulged - cheeseburger, coconut shrimp, beer, rum runner, fries, ice cream. Worth it!
The warm weather REALLY has me excited for summer, and even more motivated to keep up with the workouts and healthy eating. It felt great to feel comfortable and confident no matter what I was wearing (most of the time!). It was nice to have a break for a few days, but now I'm excited to get back to my workouts.
Well, I have a lot of laundry to take care of and more work to wrap up too. Later!
LOVVVVVVE this dress I found at shop in the area!!
Overall, it was a nice time. A bit annoying that I had some amount of work to complete EVERY day that I was out there. This wasn't something done by my boss just to be a jerk; we have a production date coming on Wednesday and of course clients send the script material at the last minute. I have to get the drafts to them Monday morning, so it had to be done. Do I love my job? Yes. Am I appreciative of my job? Yes. However, do I still have the right to be annoyed about working on vaycay? YES. So please, no preaching about being happy to have a job! With my dad out of work right now I'm well aware of that. But like I said, it was still an annoyance!
Last week I went to the gym Sunday, Monday and Tuesday. Don't even remember what I did haha, but they were good work outs! I brought some work out stuff to Florida but only went running once - mainly because I forgot my iPod and it's really difficult for me to work out without music. I ran Thursday along the beach at dusk, I know it was at least 2 miles. It was my first time running on the sand, it was tough! My aunt and I got a lot of exercise by walking everywhere, anyway.
It being vacation and all, I of course indulged - cheeseburger, coconut shrimp, beer, rum runner, fries, ice cream. Worth it!
The warm weather REALLY has me excited for summer, and even more motivated to keep up with the workouts and healthy eating. It felt great to feel comfortable and confident no matter what I was wearing (most of the time!). It was nice to have a break for a few days, but now I'm excited to get back to my workouts.
Well, I have a lot of laundry to take care of and more work to wrap up too. Later!
Monday, April 19, 2010
Post-Challenge
Alright, so here I am on Easter Sunday, the day before starting the 2-week challenge:
Was not feeling great or happy with that picture. Felt great this past Saturday though after being able to fit in some jeans that I bought 2 years ago and could never fit into : ) So here I am, post-challenge:
Feeling healthy and happy and excited to keep this trend going!
Was not feeling great or happy with that picture. Felt great this past Saturday though after being able to fit in some jeans that I bought 2 years ago and could never fit into : ) So here I am, post-challenge:
Feeling healthy and happy and excited to keep this trend going!
Sunday, April 18, 2010
14 Day Challenge: Days 12 - 14
The challenge is done! Yay! I took some "after" pictures yesterday but left my memory card reader in my desk drawer at work, so can't upload any photos till tomorrow. You'll have to wait ; )
Kind of went missing from my blog the last few days, here is a quick recap. Workout wise, the last few days haven't been anything special.
Day 12: Went to the gym for a morning workout. Did my 2 sets of arm reps (same ones I've been doing every other day just about) and then did 30 minutes on the crossramp. Took it easy since I exercised 3 times the day before!
My dad also did a "shadowing" at a restaurant on Friday night, we are really praying for a phone call tomorrow! This company has moved things along quickly from the beginning and everyone he's spoken with there has been very nice and excited to talk to him. The managers he met with and shadowed on Friday liked him a lot and said they want him to speak with their boss right away, so here's hoping he gets good news this week!!!
Day 13: Had a garage sale on Saturday and we did pretty well, made almost $200. If you have a garage sale make sure to post it on Craigslist with an overview of what you're selling! That seemed to bring us more traffic than usual, and one man showed to purchase an old TV set of ours that I listed in the description.
Though I haven't been logging my calories on the Daily Plate, I've been doing a good job with portion control. I can tell my stomach has shrank some, because I've been eating really small portions lately. The only "bad" food I had all weekend was a hot dog and some fries last night - Nels, my friend Lisa and her hubby Joey were REALLY craving hot dogs so hey, have to give in sometimes!
Day 14: DONE! Even though it's only been one day since I was last at the gym, today was a bit of a struggle because I felt really weak and tired when I got there. I still pushed through weightlifting for my arms and then did 2 sets of 20 side crunches with 10 lb weights. Then I did 30 minutes on the Stairmaster starting at a level 6 for 3 minutes, bumped it up to 8 for another 10 minutes, and then went to a level 10, maintaining it for 10 minutes until bringing it back down to level 8.
While flipping through the Target ad this morning, I caught this new flavor of Kashi cereal on sale for $2.75 - plus I had a $1.50 coupon. SCORE! I decided to go pick it up to mix in with my plain Greek yogurt, since Nels won't be able to bring me more Hyvee strawberry granola till next weekend:
This stuff is AMAZING!!!!!!!!! I am totally addicted and craving more right now actually. Gotta be careful with it though, because 3/4 cup serving is 190 calories, which is rather high. So it's a good thing I'm not actually using it as a cereal but just using about 1/4 cup as a mix-in with my plain yogurt. Seriously, go pick up a box, it's SO yummy.
I also went to Trader Joe's and got some plain sea salt pita crackers and some tomato basil hummus to try. Hope it's good! I also picked up a large container of plain fat free Greek yogurt - it has 22 grams of protein, the highest I've found yet! The first time I tried plain yogurt last week, it took some getting used to. But with granola and strawberries mixed in, it rocks!
Alright so now that this 14 Day Challenge, is finished, here's my reflection on it.
The Results: I didn't follow this challenge exactly to a "T," but pretty darn close, and I definitely saw results! I've been stuck at 141 pounds for about a month now and wanted to get below 140 before my Florida trip. I've been holding steady at 139 for the last few days now, hooray! I also lost an inch off my hips, which is great. The proof is in the pants - Saturday night, I wore a pair of jeans out that I've pretty much never been able to fit in - at least not in a way that looks good! I was so scared to put them on but had a good feeling about them, and sure enough, they fit!
The other great part about doing this challenge was that it put an end to my excuses. Ready for the list?
1. I can't wake up to work out in the morning. I woke up at 5:45 a.m. to work out before work 4 out of the 5 weekdays for two weeks! Now that I'm used to it, I actually really enjoy the morning workouts and feel much more energized throughout the day. I also have to admit it's a lot easier to get out of bed and out the door when it's not 20 degrees outside : )
2. No time to prepare something for breakfast that isn't cereal and milk. I made scrambled eggs (with Egg Beaters) or a granola-yogurt parfait every morning before work. Just takes a few extra minutes.
3. I don't like hummus, or shrimp, or plain yogurt. These are some of the new healthier food choices I've tried recently, and I love them!
4. I must have sweets after a meal. I was having a brownie or cookies regularly and always needed something chocolatey after each meal. I've really used that willpower the last 2 weeks and am proud to say that in this 2 week time span, I've only eaten 3 of my mom's brownies and 4 chocolate chip cookies.
There were more excuses, I'm sure, but those are the ones I can remember for now. I'm going to try to keep up with going to the gym twice a day most days, but not going to force myself if I'm not feeling up to it. For now, I feel healthy, happy, more toned, and a lot stronger than I did before starting this. I'm happy to have confronted my excuses and challenged myself to step it up!
Kind of went missing from my blog the last few days, here is a quick recap. Workout wise, the last few days haven't been anything special.
Day 12: Went to the gym for a morning workout. Did my 2 sets of arm reps (same ones I've been doing every other day just about) and then did 30 minutes on the crossramp. Took it easy since I exercised 3 times the day before!
My dad also did a "shadowing" at a restaurant on Friday night, we are really praying for a phone call tomorrow! This company has moved things along quickly from the beginning and everyone he's spoken with there has been very nice and excited to talk to him. The managers he met with and shadowed on Friday liked him a lot and said they want him to speak with their boss right away, so here's hoping he gets good news this week!!!
Day 13: Had a garage sale on Saturday and we did pretty well, made almost $200. If you have a garage sale make sure to post it on Craigslist with an overview of what you're selling! That seemed to bring us more traffic than usual, and one man showed to purchase an old TV set of ours that I listed in the description.
Though I haven't been logging my calories on the Daily Plate, I've been doing a good job with portion control. I can tell my stomach has shrank some, because I've been eating really small portions lately. The only "bad" food I had all weekend was a hot dog and some fries last night - Nels, my friend Lisa and her hubby Joey were REALLY craving hot dogs so hey, have to give in sometimes!
Day 14: DONE! Even though it's only been one day since I was last at the gym, today was a bit of a struggle because I felt really weak and tired when I got there. I still pushed through weightlifting for my arms and then did 2 sets of 20 side crunches with 10 lb weights. Then I did 30 minutes on the Stairmaster starting at a level 6 for 3 minutes, bumped it up to 8 for another 10 minutes, and then went to a level 10, maintaining it for 10 minutes until bringing it back down to level 8.
While flipping through the Target ad this morning, I caught this new flavor of Kashi cereal on sale for $2.75 - plus I had a $1.50 coupon. SCORE! I decided to go pick it up to mix in with my plain Greek yogurt, since Nels won't be able to bring me more Hyvee strawberry granola till next weekend:
This stuff is AMAZING!!!!!!!!! I am totally addicted and craving more right now actually. Gotta be careful with it though, because 3/4 cup serving is 190 calories, which is rather high. So it's a good thing I'm not actually using it as a cereal but just using about 1/4 cup as a mix-in with my plain yogurt. Seriously, go pick up a box, it's SO yummy.
I also went to Trader Joe's and got some plain sea salt pita crackers and some tomato basil hummus to try. Hope it's good! I also picked up a large container of plain fat free Greek yogurt - it has 22 grams of protein, the highest I've found yet! The first time I tried plain yogurt last week, it took some getting used to. But with granola and strawberries mixed in, it rocks!
Alright so now that this 14 Day Challenge, is finished, here's my reflection on it.
The Results: I didn't follow this challenge exactly to a "T," but pretty darn close, and I definitely saw results! I've been stuck at 141 pounds for about a month now and wanted to get below 140 before my Florida trip. I've been holding steady at 139 for the last few days now, hooray! I also lost an inch off my hips, which is great. The proof is in the pants - Saturday night, I wore a pair of jeans out that I've pretty much never been able to fit in - at least not in a way that looks good! I was so scared to put them on but had a good feeling about them, and sure enough, they fit!
The other great part about doing this challenge was that it put an end to my excuses. Ready for the list?
1. I can't wake up to work out in the morning. I woke up at 5:45 a.m. to work out before work 4 out of the 5 weekdays for two weeks! Now that I'm used to it, I actually really enjoy the morning workouts and feel much more energized throughout the day. I also have to admit it's a lot easier to get out of bed and out the door when it's not 20 degrees outside : )
2. No time to prepare something for breakfast that isn't cereal and milk. I made scrambled eggs (with Egg Beaters) or a granola-yogurt parfait every morning before work. Just takes a few extra minutes.
3. I don't like hummus, or shrimp, or plain yogurt. These are some of the new healthier food choices I've tried recently, and I love them!
4. I must have sweets after a meal. I was having a brownie or cookies regularly and always needed something chocolatey after each meal. I've really used that willpower the last 2 weeks and am proud to say that in this 2 week time span, I've only eaten 3 of my mom's brownies and 4 chocolate chip cookies.
There were more excuses, I'm sure, but those are the ones I can remember for now. I'm going to try to keep up with going to the gym twice a day most days, but not going to force myself if I'm not feeling up to it. For now, I feel healthy, happy, more toned, and a lot stronger than I did before starting this. I'm happy to have confronted my excuses and challenged myself to step it up!
Thursday, April 15, 2010
14-Day Challenge: Days 10 & 11
Woooo almost done with the challenge! : )
Day 10 turned out to be a rest day. I slept in in the morning because my body really felt like it needed the rest - and hey, I did 5 workouts in 3 days so I needed some! For the most part my eating was healthy. I did have a Malibu and pineapple drink at a networking event I had to attend for work. My co-worker Laura and I also had to do a "grab & go" for dinner, which I'm not a fan of, but it happens. We went to Jimmy John's and I avoided the chips and just got a turkey sandwich with cheese, lettuce & tomato. I hate mayonnaise so never have to feel like I'm sacrificing there ; )
Day 11: Woke up and got to the gym around 6 AM. Did my upper body stuff today:
2 sets of 20 biceps curls, 10 lbs
2 sets of 15 triceps kickbacks, 5 lbs
2 sets of 15 side and front shoulder raises, 5 lbs
2 sets of 15 rear deltoid lifts, 5 lbs
2 sets of 20 side crunches, 10 lbs
Then I did the crossramp at an incline of 12, resistance of 10 for 30 minutes.
I had agreed to meet my friend Robin at the gym at 7;30, but when I got off of work I really wanted to go for a run outside because it was so nice out. I had my PB English Muffin combo and...definitely didn't wait long enough between eating and gulping down some water. My stomach wasn't feeling too great the whole time, so I only made it 2 miles.
Then...I still met Robin at 7:30! Yes, I exercised 3 times today. If you don't believe me I have Robin as my witness for both gym workouts and my dad for my outside run! Haha! I'm not trying to be all exercise crazy, it just kind of happened today. At the gym we did a few weight machines and then did 10 minutes of rowing followed by more running on the treadmill. I mostly ran at a pace of 6.0 at an incline of 1, and made it another 2 miles. So 4 total miles today! Yay!
After that last workout, I tried a Boca cheeseburger which Robin recommended. It was actually really good! I didn't even put it on a bun, just threw some ketchup on it, reminded me of meatloaf.
Food:
Pre-workout: 1 tbsp reduced fat Jif on 1/2 Aunt Millie's multi-grain English muffin
Breakfast: Kashi Heart 2 Heart warm cinnamon oat cereal with FF milk
Lunch: Lean Cuisine Ginger Garlic stir fry
Chobani 0% Greek Yogurt, Strawberry
Pre-run: 1 tbsp reduced fat Jif on 1/2 Aunt Millie's multi-grain English muffin
Dinner (post-workout): Boca cheeseburger, Special K
I barely ate at all today. The way I ate and exercised today is actually really bad, I know that it only slowed my metabolism or stored everything as fat. My schedule was just really weird today. Was busy all morning at work so didn't have any sort of snack; ate lunch around 1:30, then when I came home I ate that PB English muffin for energy for my run. I intended to eat after that but wasn't feeling hungry so I didn't eat dinner till after the gym at 9 at night. AHHH...this is bad and I'm not feeling very happy about it, but there's nothing I can do except go get some rest. Goodnight.
Day 10 turned out to be a rest day. I slept in in the morning because my body really felt like it needed the rest - and hey, I did 5 workouts in 3 days so I needed some! For the most part my eating was healthy. I did have a Malibu and pineapple drink at a networking event I had to attend for work. My co-worker Laura and I also had to do a "grab & go" for dinner, which I'm not a fan of, but it happens. We went to Jimmy John's and I avoided the chips and just got a turkey sandwich with cheese, lettuce & tomato. I hate mayonnaise so never have to feel like I'm sacrificing there ; )
Day 11: Woke up and got to the gym around 6 AM. Did my upper body stuff today:
2 sets of 20 biceps curls, 10 lbs
2 sets of 15 triceps kickbacks, 5 lbs
2 sets of 15 side and front shoulder raises, 5 lbs
2 sets of 15 rear deltoid lifts, 5 lbs
2 sets of 20 side crunches, 10 lbs
Then I did the crossramp at an incline of 12, resistance of 10 for 30 minutes.
I had agreed to meet my friend Robin at the gym at 7;30, but when I got off of work I really wanted to go for a run outside because it was so nice out. I had my PB English Muffin combo and...definitely didn't wait long enough between eating and gulping down some water. My stomach wasn't feeling too great the whole time, so I only made it 2 miles.
Then...I still met Robin at 7:30! Yes, I exercised 3 times today. If you don't believe me I have Robin as my witness for both gym workouts and my dad for my outside run! Haha! I'm not trying to be all exercise crazy, it just kind of happened today. At the gym we did a few weight machines and then did 10 minutes of rowing followed by more running on the treadmill. I mostly ran at a pace of 6.0 at an incline of 1, and made it another 2 miles. So 4 total miles today! Yay!
After that last workout, I tried a Boca cheeseburger which Robin recommended. It was actually really good! I didn't even put it on a bun, just threw some ketchup on it, reminded me of meatloaf.
Food:
Pre-workout: 1 tbsp reduced fat Jif on 1/2 Aunt Millie's multi-grain English muffin
Breakfast: Kashi Heart 2 Heart warm cinnamon oat cereal with FF milk
Lunch: Lean Cuisine Ginger Garlic stir fry
Chobani 0% Greek Yogurt, Strawberry
Pre-run: 1 tbsp reduced fat Jif on 1/2 Aunt Millie's multi-grain English muffin
Dinner (post-workout): Boca cheeseburger, Special K
I barely ate at all today. The way I ate and exercised today is actually really bad, I know that it only slowed my metabolism or stored everything as fat. My schedule was just really weird today. Was busy all morning at work so didn't have any sort of snack; ate lunch around 1:30, then when I came home I ate that PB English muffin for energy for my run. I intended to eat after that but wasn't feeling hungry so I didn't eat dinner till after the gym at 9 at night. AHHH...this is bad and I'm not feeling very happy about it, but there's nothing I can do except go get some rest. Goodnight.
Tuesday, April 13, 2010
14 Day Challenge: Day 9
Didn't sleep well last night (woke up once or twice, thanks cat...) so I'm feeling pretty rundown today. Still got 2 workouts in though. Muscles definitely aching (in a good way) from boot camp last night, so only did crunches today. 2 sets 40 bicycles and 2 sets 20 lifting crunches.
Morning workout:
30 minutes on the elliptical, started level 8, moved up to level 10 about 12 minutes in.
Evening workout:
30 minutes on the treadmill alternating every 3-4 minutes between a 3.8 mph walk, incline of 8 and then run at 5.8/6.0 at an incline of 1.
Hit an awesome running high and did a full on sprint to one of my favorite running songs- Avenged Sevenfold's "The Beast and the Harlot." Really weird coming from a huge Britney fan, right? Haha I like different stuff!!! I've actually had this song on my running playlist for a few years now.
Anyway if you're into running PLEASE try this song out! It's about 5:43 long, and so I have it near the end of my playlist because it keeps me going. Then right at 3:28 this great guitar part hits and the way everything comes together - the increasing intensity and speed of the vocals - it's just SO great! I was running at 7.2 mph on the treadmill at this point!!! The great part lasts till about 4:16, so brings a great 45-second sprint on. Then I usually hold my rewind button down on my iPod and let that portion play a few more times. OK I think I'm done obsessing over this song...seriously, try running to it!
Food for the day:
Pre-workout: 1 tbsp Jif reduced fat on 1/2 Aunt Millie's multi whole grain English muffin
Breakfast: 1/2 cup Egg Beaters with some shredded Cheddar
1/3 cup strawberry granola mixed into what was left of yesterday's Greek yogurt (plain)
Lunch: Lean Cuisine Ginger Garlic Stir Fry w/Chicken
Snack: 8 honey wheat pretzels with roasted red pepper hummus
Dinner: Cup of Barilla whole wheat spaghetti with Ragu, some parmesan cheese, and 1 Pilsbury grands biscuit that I gave into...stay away from all those Pilsbury rolls, they are so bad. 190 calories for that one biscuit. Ugh.
My totals from The Daily Plate after my workout calories were deducted:
1,050 calories
40 grams fat
220 grams carbs - WAY high today...
31 grams fiber
79 grams protein
Lesson learned for the day: Stay away from my family's meals...!!! Thank goodness I cooked myself some wheat pasta, I wish I could get my whole family to switch over too. It tastes so much better anyway. =/
I noticed this article on Yahoo's home page last night about "bad" carbs and heart disease. Interesting, especially because some things can be confusing when you look at them on the glycemic index. I would explain more about that but I have a bird cage to clean and laundry to put away, so just read the article : )
http://health.yahoo.com/featured/94/eating-the-wrong-kind-of-carbohydrates-increases-heart-disease-risk/
Morning workout:
30 minutes on the elliptical, started level 8, moved up to level 10 about 12 minutes in.
Evening workout:
30 minutes on the treadmill alternating every 3-4 minutes between a 3.8 mph walk, incline of 8 and then run at 5.8/6.0 at an incline of 1.
Hit an awesome running high and did a full on sprint to one of my favorite running songs- Avenged Sevenfold's "The Beast and the Harlot." Really weird coming from a huge Britney fan, right? Haha I like different stuff!!! I've actually had this song on my running playlist for a few years now.
Anyway if you're into running PLEASE try this song out! It's about 5:43 long, and so I have it near the end of my playlist because it keeps me going. Then right at 3:28 this great guitar part hits and the way everything comes together - the increasing intensity and speed of the vocals - it's just SO great! I was running at 7.2 mph on the treadmill at this point!!! The great part lasts till about 4:16, so brings a great 45-second sprint on. Then I usually hold my rewind button down on my iPod and let that portion play a few more times. OK I think I'm done obsessing over this song...seriously, try running to it!
Food for the day:
Pre-workout: 1 tbsp Jif reduced fat on 1/2 Aunt Millie's multi whole grain English muffin
Breakfast: 1/2 cup Egg Beaters with some shredded Cheddar
1/3 cup strawberry granola mixed into what was left of yesterday's Greek yogurt (plain)
Lunch: Lean Cuisine Ginger Garlic Stir Fry w/Chicken
Snack: 8 honey wheat pretzels with roasted red pepper hummus
Dinner: Cup of Barilla whole wheat spaghetti with Ragu, some parmesan cheese, and 1 Pilsbury grands biscuit that I gave into...stay away from all those Pilsbury rolls, they are so bad. 190 calories for that one biscuit. Ugh.
My totals from The Daily Plate after my workout calories were deducted:
1,050 calories
40 grams fat
220 grams carbs - WAY high today...
31 grams fiber
79 grams protein
Lesson learned for the day: Stay away from my family's meals...!!! Thank goodness I cooked myself some wheat pasta, I wish I could get my whole family to switch over too. It tastes so much better anyway. =/
I noticed this article on Yahoo's home page last night about "bad" carbs and heart disease. Interesting, especially because some things can be confusing when you look at them on the glycemic index. I would explain more about that but I have a bird cage to clean and laundry to put away, so just read the article : )
http://health.yahoo.com/featured/94/eating-the-wrong-kind-of-carbohydrates-increases-heart-disease-risk/
Monday, April 12, 2010
14 Day Challenge: Day 8
Now that I am getting used to waking up in the morning to workout, I think I'm going to keep it up after this challenge is over. Maybe not every day, but still going to try and do a lot of 2-a-days workouts. I am feeling amazing and more in shape just after one week. My clothes are feeling looser. Love this feeling! The challenge is also reminding me how important it is to incorporate strength training regularly, an area I was slacking in beyond my weekly class.
This morning I went and did my strength training:
2 sets, 20 biceps curls with 10 lb dumbbells
2 sets, 20 triceps kickbacks with 5 lb dumbbells
2 sets, 20 front and side shoulder raises with 5 lb dumbbells
2 sets, 20 rear deltoid raises with 5 lb dumbbells
2 sets, 20 side crunches (20 per side) with 10 lb. weight
Then I had a great run on the treadmill, kept it at a slower pace (5.7 mph, 1% incline), ran for about 26 minutes then did a cool down walk at 3.5 mph on an 8% incline.
I had my regular reduced fat Jif PB on 1/2 a slice of multigrain English muffin before my workout. I tried some new English muffins this week (since the grocery store was out of my Thomas's ones) and these were VERY filling. The brand is Aunt Millie's and it's the multigrain muffins. They're only 100 calories each, too and since I only eat half at a time they're great.
After my workout, I still felt pretty full from that so I decided to make a granola parfait! I missed the one I ate at the hotel in San Diego, so I tried to recreate it:
It was so good! I bought some strawberry flavored granola at the HyVee in the Quad Cities. Man I wish we had HyVee's out here! They're an awesome grocery chain with a HUGE health food section and all this granola to pick from! I only bought about 1/4 of a pound, I'll have to get more next time I visit Nels out there. Then I just paired it up with plain Greek yogurt. YUMMY!
I don't think I did so well with dinner, but not really sure. It was a home-cooked meal so hard to gauge. I tried to keep my portions small. I had about 3/4 cup of potatoes, just 1 1/2 slices of meatloaf, and some green beans. Then caved into a very SMALL brownie - seriously, for a brownie addict it was like the smallest brownie I've ever had!
Boot camp class didn't feel as hard tonight as it usually is. My muscles feel worked, but not dead.
My dad is completing yet another online assessment for a possible job at the moment. We can't wait until these things are over. The math portions suck, and then the barrage of questions for the psychoanalysis part are ridiculous - here is a REAL question that appeared on this test: "You would enjoy spending the whole day watching animals at the zoo. Yes, No, or Don't Know." What?? What does that have to do with anything?? And then the ones that ask the same question 5 different ways to see if you contradict yourself...UGH. He had 2 successful second interviews today and we should hear something soon, which is desperately needed since his previous employer is still fighting the unemployment =/
Well, that's all I got. Night!
This morning I went and did my strength training:
2 sets, 20 biceps curls with 10 lb dumbbells
2 sets, 20 triceps kickbacks with 5 lb dumbbells
2 sets, 20 front and side shoulder raises with 5 lb dumbbells
2 sets, 20 rear deltoid raises with 5 lb dumbbells
2 sets, 20 side crunches (20 per side) with 10 lb. weight
Then I had a great run on the treadmill, kept it at a slower pace (5.7 mph, 1% incline), ran for about 26 minutes then did a cool down walk at 3.5 mph on an 8% incline.
I had my regular reduced fat Jif PB on 1/2 a slice of multigrain English muffin before my workout. I tried some new English muffins this week (since the grocery store was out of my Thomas's ones) and these were VERY filling. The brand is Aunt Millie's and it's the multigrain muffins. They're only 100 calories each, too and since I only eat half at a time they're great.
After my workout, I still felt pretty full from that so I decided to make a granola parfait! I missed the one I ate at the hotel in San Diego, so I tried to recreate it:
It was so good! I bought some strawberry flavored granola at the HyVee in the Quad Cities. Man I wish we had HyVee's out here! They're an awesome grocery chain with a HUGE health food section and all this granola to pick from! I only bought about 1/4 of a pound, I'll have to get more next time I visit Nels out there. Then I just paired it up with plain Greek yogurt. YUMMY!
I don't think I did so well with dinner, but not really sure. It was a home-cooked meal so hard to gauge. I tried to keep my portions small. I had about 3/4 cup of potatoes, just 1 1/2 slices of meatloaf, and some green beans. Then caved into a very SMALL brownie - seriously, for a brownie addict it was like the smallest brownie I've ever had!
Boot camp class didn't feel as hard tonight as it usually is. My muscles feel worked, but not dead.
My dad is completing yet another online assessment for a possible job at the moment. We can't wait until these things are over. The math portions suck, and then the barrage of questions for the psychoanalysis part are ridiculous - here is a REAL question that appeared on this test: "You would enjoy spending the whole day watching animals at the zoo. Yes, No, or Don't Know." What?? What does that have to do with anything?? And then the ones that ask the same question 5 different ways to see if you contradict yourself...UGH. He had 2 successful second interviews today and we should hear something soon, which is desperately needed since his previous employer is still fighting the unemployment =/
Well, that's all I got. Night!
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