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July roundup & August Goals!

Saturday, August 01, 2009

First, the July roundup:

1. Create a deficit of 13,000 calories for July (roughly 750 cal. daily) - 10,952/13,000

This is the BEST I've ever done at this, and it was a combination effort...I really pulled it together and stayed in my calorie range way more than usual (yay for the WLW weekly calorie challenges!), plus I worked my butt off on the exercise front...so even though I didn't make my goal, I'm really happy with this deficit...I'll weigh in tomorrow morning and see if it translated to any kind of a loss on the scale...

2. Exercise 6 days each week consisting of at least:
--3 runs each week (25+ mins) - 8/9 runs
--3 other cardio sessions each week (30+ mins) - 6/6 sessions
--1 yoga class each week - 4/3 classes

I also did really well on the exercise front...I'm pretty happy with this too...it's amazing how making progress on one front really translated to progress on another--I know I wouldn't have posted the same calorie deficits if I wasn't working out consistently.

Bonus: Strength train (whole body) 2 days each week - 0/6 sessions

Um............this did not happen. I'd really like to start strength training, and I know it's just a matter of *doing* it and not "thinking about" doing it...

And now the fun part...rewards:
For doing so well with my regular goals: I'm taking a day hike or bike trip w/ John on Aug. 8th...not sure where yet, but John'll figure it out...he's organizing!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

And now the August goals...

1. Create a deficit of 18,000 calories for the month (roughly 750 cal. daily/1.5# weekly) - __/18,000
2. Exercise
--follow the Triathloning for Ordinary Mortals duathlon training (weeks 5-8), 4 workouts per week - __/16 workouts
--run a 5K race in under 40 minutes - __mins
--yoga classes 1 x per week - __/4 classes
Bonus: Strength train (whole body) 2 days each week - 0/6 sessions

I'm going to continue to participate in the WLW weekly and weekend challenges, as well--those have been immensely helpful!
Rewards: An afternoon of laziness at the park and a guilt-free ice cream cone from Sea Salt...

  
  Member Comments About This Blog Post:

ERMAC22 8/3/2009 11:02PM

    Thanks for your comment on my blog and congrats on achieving success in July!!

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SABRIELSWEETIE 8/3/2009 11:38AM

    Sea Salt!! That's where it was. They have yummy ice cream :D

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SABRIELSWEETIE 8/3/2009 11:34AM

    I LOVE YOUR REWARD!! Holy crap that's awesome lol. I never thought of rewarding myself for exercising with MORE exercising =P I guess it counts when it's a lot of fun :)

And you really did great with your calories and exercise. Good Job!

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SILLIANGEL 8/1/2009 4:22PM

    This sounds like a really doable month! I really like how you break down your goals so that you can track them and really stay focused on them. I think I'm going to do so as well and then print it out so that I have a physical log on my wall to track daily =)

Great job on July too! You came really close on meeting all of your goals and I'm glad to see that you've increased/changed them up for August.

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LIVENLOVELIFE 8/1/2009 12:06PM

    Great job on your July goals Shannon! What do you like to do for ST? If you like group classes I highly recommend Bodypump at the Y!

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lions and tigers and duathlons, oh my!

Friday, July 31, 2009

So I signed up what feels like ages ago for the Iron Girl Duathlon at the end of this September in Bloomington. It's at the same time exciting and terrifying. I run 3x a week (when I'm good!) and I bike a bunch (though less lately than I'd like due to some crazy work hours), so a duathlon, with it's 2 mile run, 22 mile bike, 2 mile run format, sounded like a fine idea...and then this week I realized that it's T-8 weeks away...holy crap that snuck up on me!

So I think I need to start training in earnest...I'm not too worried about the running portion, but the biking leg (of all things) has me a little worried...it's not that I don't think I can bike a mere 22 miles, it's that there's a 2 hour time limit on the biking leg (from the time you start biking)...and it's in Bloomington, so there are some hills to contend with...while I'm sure I usually ride quite a bit faster than 11 mph, my running partner and I went down and rode part of the course (we turned around too soon...we meant to do the whole thing)...we went about 11 miles and it took us a little over an hour...yipes! Part of it might have been that the sidewalks down there are crappola (where they exist), and of course we had to stop for traffic lights and stop signs and oblivious drivers, which we won't on the day of the race, and I feel like I always ride faster when I'm on the street vs. on the sidewalk, but seriously...now I'm worried.

But, the solution seems to be just riding my bike more. A lot more! Up hills even! So I'm embarking on an 8 week biking training regimen...I picked up the book "Triathloning for Ordinary Mortals" at the library, and it purports to have a training program for triathlon (albeit it's a 12 week one...but, since I'm only doing 2/3 of the sports in a triathlon, I figure I can cut the triannig time down to 2/3 as wel..and I already work out a fair bit, so I think I'll dive in at week 5 and start midstream...we'll see if I survive!)...I haven't actually gotten to the chapter on the training program yet (apparently this is THE book to read for a person's first tri- or duathlon, so I figured it can't hurt to read the whole thing!) but when I do, I'll kick off next week with it!

In the spirit of cross training, I'm going to hit up the Y tonight after work, and then John and I are going to check out a gps thing-dooey he found on craigslist, which is exciting--we won't get lost on long bike rides ever again!!! assuming we get it of course.

Anyhow, I'll put up a July summary and some new goals later this evening, but that's my ramble for the moment.

  
  Member Comments About This Blog Post:

SABRIELSWEETIE 8/3/2009 11:20AM

    I really think that you'll do great. I've been biking with you and you really know how to push it!! Plus, like you mentioned-- You won't have to worry about traffic or pedestrians or lights or anything. Having experienced the energy of a triathlon and a 5k, I can say that everything gets amped up. You'll be so jittery with excitement that you'll probably have to work on going slow enough to keep your momentum :) Good luck just the same! If you could e-mail the details to me, I'd like to show up and cheer you on :) (megan.spafford[at]ge.com)

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SILLIANGEL 8/1/2009 5:18PM

    Good luck ramping up your workouts to meet that duathalon challenge. That sounds intense! I know you can do it though!

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calorie deficit tracking

Friday, July 31, 2009

Total Monthly Deficit: 10,498 calories [goal: 13,000 calories]

31 July 09:
BMR + Calories Burned = (2,050 + 438) = (2,488)
Calories Consumed = 2,034
Calorie Deficit = (454)
Deficit to date: 10,952
% complete to date: 84.2%

30 July 09:
BMR + Calories Burned = (2,050 + 728) = (2,778)
Calories Consumed = 1,837
Calorie Deficit = (941)
Deficit to date: 10,498
% complete to date: 80.5%

29 July 09:
BMR + Calories Burned = (2,050 + 308) = (2,358)
Calories Consumed = 1,576
Calorie Deficit = (782)
Deficit to date: 9,528
% complete to date: 73.3%

Well, with only one day left, I don't think I'm going to hit my goal, but 75% isn't anything to sneeze at! Now if onlly I could convince the scale that I've racked up such a deficit...

28 July 09:
BMR + Calories Burned = (2,050 + 461) = (2,511)
Calories Consumed = 1,633
Calorie Deficit = (848)
Deficit to date: 8,746
% complete to date: 67.2%

27July 09:
BMR + Calories Burned = (2,050 + 0) = (2,050)
Calories Consumed = 1,882
Calorie Deficit = (168)
Deficit to date: 7,898
% complete to date: 60.7%

26July 09:
BMR + Calories Burned = (2,050 + 0) = (2,050)
Calories Consumed = 2,812
Calorie Deficit = +762
Deficit to date: 7,730
% complete to date: 59.4%

off the wagon and tumbling down the road behind it...yowza.

25July 09:
BMR + Calories Burned = (2,050 + 0) = (2,050)
Calories Consumed = 1,672
Calorie Deficit = (378)
Deficit to date: 8,492
% complete to date: 65.3%

24July 09:
BMR + Calories Burned = (2,050 + 433) = (2,483)
Calories Consumed = 1,734
Calorie Deficit = (749)
Deficit to date: 8,114
% complete to date: 62.4%

23 July 09:
BMR + Calories Burned = (2,050 + 1,039) = (3,089)
Calories Consumed = 1,811
Calorie Deficit = (1,278)
Deficit to date: 7,365
% complete to date: 56.7%

22 July 09:
BMR + Calories Burned = (2,050 + 424) = (2,474)
Calories Consumed = 2,156
Calorie Deficit = (318)
Deficit to date: 6,087
% complete to date: 46.8%

I went a bit crazy with the dessert and ended up over my calorie range, but it's not the end of the world--there's still a deficit!

21 July 09:
BMR + Calories Burned = (2,050 + 549) = (2,599)
Calories Consumed = 1,817
Calorie Deficit = (782)
Deficit to date: 5,769
% complete to date: 44.3%

The spin class was full, but I still got my workout in--makes such a difference!

20 July 09:
BMR + Calories Burned = (2,050 + 0) = (2,050)
Calories Consumed = 1,881
Calorie Deficit = (169)
Deficit to date: 4,987
% complete to date: 38.3%

What a difference skipping a workout makes...

19 July 09:
BMR + Calories Burned = (2,050 + 903) = (2,953)
Calories Consumed = 1,663
Calorie Deficit = (1,290)
Deficit to date: 4,818
% complete to date: 37.0%

It's amazing the kind of deficits I can rack up when I simply manage to avoid pizza and switch from eating for entertainment to biking for entertainment...wheee!

18 July 09:
BMR + Calories Burned = (2,050 + 915) = (2,965)
Calories Consumed = 1,713
Calorie Deficit = (1,252)
Deficit to date: 3,528
% complete to date: 27.1%

17 July 09:
BMR + Calories Burned = (2,050 + 429) = (2,479)
Calories Consumed = 1,742
Calorie Deficit = (737)
Deficit to date: 2,276
% complete to date: 17.5%

I know the 17th isn't quite over yet, but I've got a good plan, so hopefully I won't have to come back and revise!

16 July 09:
BMR + Calories Burned = (2,050 + 439) = (2,489)
Calories Consumed = 1,733
Calorie Deficit = (756)
Deficit to date: 1,539
% complete to date: 11.8%

15 July 09:
BMR + Calories Burned = (2,050 + 407) = (2,457)
Calories Consumed = 1,810
Calorie Deficit = (647)
Deficit to date: 783
% complete to date: 6.0%

14 July 09:
BMR + Calories Burned = (2,050 + 0) = (1,860)
Calories Consumed = 1,914
Calorie Deficit = (136)
Deficit to date: 136
% complete to date: 1.1%

  


calorie tracking deficit

Wednesday, July 29, 2009

Total Monthly Deficit: 8,746 calories [goal: 13,000 calories]

28July 09:
BMR + Calories Burned = (2,050 + 461) = (2,511)
Calories Consumed = 1,633
Calorie Deficit = (848)
Deficit to date: 8,746
% complete to date: 67.2%

27July 09:
BMR + Calories Burned = (2,050 + 0) = (2,050)
Calories Consumed = 1,882
Calorie Deficit = (168)
Deficit to date: 7,898
% complete to date: 60.7%

26July 09:
BMR + Calories Burned = (2,050 + 0) = (2,050)
Calories Consumed = 2,812
Calorie Deficit = +762
Deficit to date: 7,730
% complete to date: 59.4%

off the wagon and tumbling down the road behind it...yowza.

25July 09:
BMR + Calories Burned = (2,050 + 0) = (2,050)
Calories Consumed = 1,672
Calorie Deficit = (378)
Deficit to date: 8,492
% complete to date: 65.3%

24July 09:
BMR + Calories Burned = (2,050 + 433) = (2,483)
Calories Consumed = 1,734
Calorie Deficit = (749)
Deficit to date: 8,114
% complete to date: 62.4%

23 July 09:
BMR + Calories Burned = (2,050 + 1,039) = (3,089)
Calories Consumed = 1,811
Calorie Deficit = (1,278)
Deficit to date: 7,365
% complete to date: 56.7%

22 July 09:
BMR + Calories Burned = (2,050 + 424) = (2,474)
Calories Consumed = 2,156
Calorie Deficit = (318)
Deficit to date: 6,087
% complete to date: 46.8%

I went a bit crazy with the dessert and ended up over my calorie range, but it's not the end of the world--there's still a deficit!

21 July 09:
BMR + Calories Burned = (2,050 + 549) = (2,599)
Calories Consumed = 1,817
Calorie Deficit = (782)
Deficit to date: 5,769
% complete to date: 44.3%

The spin class was full, but I still got my workout in--makes such a difference!

20 July 09:
BMR + Calories Burned = (2,050 + 0) = (2,050)
Calories Consumed = 1,881
Calorie Deficit = (169)
Deficit to date: 4,987
% complete to date: 38.3%

What a difference skipping a workout makes...

19 July 09:
BMR + Calories Burned = (2,050 + 903) = (2,953)
Calories Consumed = 1,663
Calorie Deficit = (1,290)
Deficit to date: 4,818
% complete to date: 37.0%

It's amazing the kind of deficits I can rack up when I simply manage to avoid pizza and switch from eating for entertainment to biking for entertainment...wheee!

18 July 09:
BMR + Calories Burned = (2,050 + 915) = (2,965)
Calories Consumed = 1,713
Calorie Deficit = (1,252)
Deficit to date: 3,528
% complete to date: 27.1%

17 July 09:
BMR + Calories Burned = (2,050 + 429) = (2,479)
Calories Consumed = 1,742
Calorie Deficit = (737)
Deficit to date: 2,276
% complete to date: 17.5%

I know the 17th isn't quite over yet, but I've got a good plan, so hopefully I won't have to come back and revise!

16 July 09:
BMR + Calories Burned = (2,050 + 439) = (2,489)
Calories Consumed = 1,733
Calorie Deficit = (756)
Deficit to date: 1,539
% complete to date: 11.8%

15 July 09:
BMR + Calories Burned = (2,050 + 407) = (2,457)
Calories Consumed = 1,810
Calorie Deficit = (647)
Deficit to date: 783
% complete to date: 6.0%

14 July 09:
BMR + Calories Burned = (2,050 + 0) = (1,860)
Calories Consumed = 1,914
Calorie Deficit = (136)
Deficit to date: 136
% complete to date: 1.1%

  
  Member Comments About This Blog Post:

SABRIELSWEETIE 7/31/2009 8:24AM

    Well, so far it's a little under goal, but you're still doing a great job!! you recognize when you fall off the wagon (I fell off for 3/4 weeks this month) and you're back on and at it! Good job! You've shown nothing but steady progress this month :)

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strikes and gutters...and fish tacos

Monday, July 27, 2009

well, I went waaay over my calories yesterday, but I did it with healthy-ish food (butter brickle ice cream probably doesn't really fall into that category, but nearly everything else did!) I suppose if I'm going to go overboard, I prefer to do it this way...and I'm OK with it. I've been doing stellar lately, so one slightly higher day certainly won't do me in!

And I did discover an awesome way to make fish tacos last night (I rarely use a recipe for them, and some batches are better than others...this batch was really good, though, so I wrote it down so I could do it again! recipes.sparkpeople.com/recip
e-detail.asp?recipe=707036&ff=1
if you're curious!

I've been super inspired cooking-wise lately, so let's hope it keeps up!

  
  Member Comments About This Blog Post:

SABRIELSWEETIE 7/30/2009 11:04AM

    I'm probably very inappropriate, but fish tacos just make me giggle =P I'll have to call them "opah tacos" or "talapia tacos" or something. "cod tacos" would probably make me dissolve into giggles too....... moving on!

I'll check out your recipe! My mom just made tacos last night (beef) and, while they're tasty, I always love healthier alternatives. I made salmon for dinner on Tuesday, that was pretty yumlicious. Thanks for posting your recipe! It looks like a great summer meal.

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APRILCORRINA 7/27/2009 4:41PM

    Yay for more recipes! You have been doing really well, and one day is not going to undo all of that. And, as a witness, I would have to say that you didnít even eat that much ice cream. I have certainly partaken in much, MUCH larger portions, myself. But yes, back on track and all of that!

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