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Walking plan warm up, Day 15 etc

Sunday, July 25, 2010

Today I have done:

10 min walk - Warm up week 3 Day 1

Active Health Stats:
Pace - 23 min mile
Calories - 44
Steps - 1,100
Time - 0:11:22
Distance - 0.49 miles

A bit of a stroll, apparently, though it didn't feel like it at the time. :-)

10 min video - Week 2 Day 4 Bootcamp Workout Challenge
Like this video. Can handle most of the moves and the couple Nicole did on the floor I did against the wall instead.

15 minute video - Bonus Bootcamp: 15 min Desk Workout
Great all over workout! Did my legs my arms and my abs. Could do almost all moves, though not as well as Nicole, and asking me to sit in my chair and lift both my legs off the floor at the same time - not happening. Had to do them one leg at a time :-)

Still to do:

Trampoline/Step aerobics to make minimum step count.

Have a great day everyone!
Hugs,
Lex xxx
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  Member Comments About This Blog Post:

THIAGRAM 7/25/2010 7:58PM

  You are doing awesome! Keep up the great work! Bless you!

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CHEVY63 7/25/2010 7:07PM

    Great job! I'm impressed with all your hard work!

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TIGGERIFFIC123 7/25/2010 9:39AM

    Great modifications! Keep up the great work.

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JHADZHIA 7/25/2010 7:25AM

    Good for you! Its nice you found a way to modify what you couldn't do. I can't do any floor stuff either! Keep up the great work!
Its another beautiful, sunny calm today, and we never had any rain yesterday woohoo!
Hugs,
Linda

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P0KERS0PH 7/25/2010 7:05AM

    Good job!
I've just discovered Sparks videos, not as easy as they appear at first glance.

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A Week in Review: 18th-24th July 2010

Sunday, July 25, 2010

Slow and steady is probably the best way to describe this week. I have made my minimums and done what I planned exercise-wise. Not a good week, and not an easy one either, struggling to find my oomph on several days because of TOM.

Nutrition:
Water has been kept to at least eight glasses a day, which I am really pleased about, and now that I've found the streaks page I'm clocking things like that and fruit and veg and other streaks to encourage me to keep going. The streaks work! Yesterday I was tempted to leave my water at seven glasses, then I remembered the streak and gulped down an eighth one!

Water:
9, 8, 9, 8, 9, 9, 8 = 60/56 - three glasses down on last week.
(record 63/56)

Fruit and Veg:
6, 7, 5, 5, 8, 6, 6 = 43/35 - three portions less than last week
(record (46/35)

The Nutrition basics were Poor. I give myself 4 out of 10. All down from last week except carbs which held steady:

The number of days I was within the target range were:
Calories - 3/7 (record 4/7)
Carbs - 5/7 (record 5/7)
Fat - 3/7 (record 4/7)
Protein - 1/7 (record 3/7)

Again a few of those misses were only a few points out, and again I only had one really bad day when I went way over target on my fat and calories. The protein was very disappointing, although on two other days I was only 1 point and 5 points short (Sun and Thur respectively).

I used up the last of my weightwatcher carrot cakes this week, and I don't plan to buy more for a while to see how I get on with a minimum of cakey things. Now I only have a few individually wrapped, weightwatcher jaffa cake bars in the cupboard in case I really really want a cakey thing. I don't plan to deprive myself completely, but I do want to get out of this 'daily cake is ok' kick I've been on for the longest time. :-) In my cupboard is a selection of fruit-based sweet things instead, and I'll probably make some more popsicles (love that name for ice lollies!).

Fitness:
Mark Fenton's 52 Week Walking Plan (warm up week two)
The only rest day this week was Thur, which I swapped with Wed so I wouldn't fry myself on the day I had to walk into town.
Did all my walks (SMTTFS) All ten minutes again. Next week there are two 15 min walks scheduled. I'm looking forward to seeing how much further I get. Will I actually leave my estate and head up Ipswich Road on those days? I'm so excited! LOL

28 Day Bootcamp Workout Challenge:
Apart from taking Wednesday off because of town I have kept this up and have reached and completed Week Two Day 4, AND this morning I did the extra workout they ask us to do on week two. I chose the 15 minute Desk Workout. It was good! Tough for me, but definitely good!

3100 steps per day was met and exceeded, so I have increased to 3200 per day as my minimum daily requirement.

The 14 miles per week was met and exceeded this week again and improved on from last week by .75 of a mile. So at least something has shown an improvement. :-)

This week 18.25 miles/14 miles NEW RECORD! (last week 17.5/14)

If this continues I will raise my weekly mile minimum at the end of next week.

Weight:

187.5 lbs (13 stone 5 1/2 lbs) - Up. 0.25 lb

I gained 0.25 lb this week. TOM's fault as much as anything I suspect, but I'll keep an eye as the months go on and see if there is a trend towards a monthly increase in weight that coincides with TOM, and see what my nutrition is doing at that time too. There may well be a pattern here. I must remember though that it was only a quarter of a pound! Could have been a lot worse. :-)

So, a little disappointing, but I stuck with things all week in spite of not feeling the best, and at least the Tietze's was a minimum disruption this week. I should be pleased with myself for doing as much as I did rather than letting things overwhelm me.

Here's hoping next week is an improvement. :-)
Hugs,
Lex xxx
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  Member Comments About This Blog Post:

LEXIE63 7/27/2010 6:08PM

    Thanks everyone. Your support and friendship is wonderful!
It makes such a difference when you guys take the time to pop by like this. :-)
Hugs,
Lex xxx
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CARLA-216 7/26/2010 1:57PM

    Lexie,
Looks like a great week! I'm amazed at the miles you get in. Wow!
And that .25 lb gain is the fault of Tom, I'm sure, and when TOM is gone, that .25 will be too!

xoxo,
Carla

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BOVEY63 7/25/2010 11:55AM

    Great job on the consistency for the week - especially with food during TOM.
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Remember - slow and steady wins the race.
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TIGGERIFFIC123 7/25/2010 9:45AM

    Lex,

Consistency is key and tracking your streaks is oh so important as you begin making changes. Great job on the water, fruits and veggies.
You are doing very well!

Rhonda

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LEXIE63 7/25/2010 9:36AM

    Thanks Linda. :-) I promised myself to above all be honest with the ups and downs I have and do my best each day. I figure writing these blogs will help me get a grip on what is and isn't working and what to watch out for.
The encouragement I get from friends like you who take the time to pop by, read my blogs and comment is beyond price. :-)
It is very very appreciated!
Hugs,
Lex xxx
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JHADZHIA 7/25/2010 7:31AM

    In the end, consistency above all else is what counts. You are doing great with the exercise. Being 1-5 over the food is no biggie. Great with the water! Great with the fruits and veggies! A good week for TOM interference, I would say!
Hugs,
Linda


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Exercises edit

Saturday, July 24, 2010

EDIT: Made my minimum steps. I may even have scraped 2 miles thanks to a lot of great songs to bounce by on the TV this evening. I guess my get up and go came back. :-) I've told everyone else's 'get up and goes' to go home to their owners incidentally. Apparently they were living la vida loca with Ricky Martin! ;-)

  
  Member Comments About This Blog Post:

LOVESLIFE48 7/24/2010 8:14PM

    emoticon you are so funny!!!

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Walking plan warm up, Day 14 etc

Saturday, July 24, 2010

So far today I've managed:

10 minute walk - Week 2, Day 7 Warm-up plan

Active Health Stats:
Pace - 22 min mile
Calories - 45
Steps - 1128
Time - 0:11:11
Distance - 0.51

Land's End to John O'Groats Challenge (14 miles a week)
Currently 5.3 miles in credit

Week 2, Day 3 Bootcamp Workout Challenge
Upper body. Great workout, can do it fairly well with a couple of minor adjustments. Arms feel like jelly as I'm typing this, so I guess they got a good workout. :-)

Still to do:

Trampoline and/or Step aerobics. Need another 2000 steps to hit minimum target. Hoping my get up and go comes back today. I'm pleased and surprised I have got this far already this morning. Typical TOM visit zaps all my energy for first couple of days. Can haz sleep now? Didn't get much last night.
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Have a great day everyone!
Hugs,
Lex xxx
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EDIT: Made my minimum steps. I may even have scraped 2 miles thanks to a lot of great songs to bounce by on the TV this evening. I guess my get up and go came back. :-) I've told everyone else's 'get up and goes' to go home to their owners incidentally. Apparently they were living la vida loca with Ricky Martin! :-)

  
  Member Comments About This Blog Post:

DRASADAF 7/25/2010 2:50AM

    gr8 keep it up

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CHEVY63 7/24/2010 10:12PM

    Good job! You are making great progress

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BOVEY63 7/24/2010 3:57PM

    Great job so far today!
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If you find your get up and go, see if mine is with yours.
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LEXIE63 7/24/2010 2:15PM

    Thanks Guys!
Hugs
Lex xxx
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CARLA-216 7/24/2010 9:42AM

    Good job!

I hope you can sneak in a nap. I love afternoon naps on my days off from work! ZZZzzzzzzzzz

xo,
Carla

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JHADZHIA 7/24/2010 8:04AM

    Good for you getting in a good morning workout pushing through your TOM!! Find time for a nap. Then maybe more energy for later workouts
You can do it!

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Greek Yogurt experiments part 1

Friday, July 23, 2010

Well, I bought some Greek yogurt yesterday, planning to try out a few things with it, but ended up with a small (200g) tub because it isn't cheap and I didn't want to waste it if I found I wasn't keen, so I've only used it in two things so far:

To test the savoury options, I bought a ready meal called Channa Masala. It is "tender chick peas cooked in a warmly spiced tomato and coconut sauce, tempered with fennel and curry leaves". I love curry flavour but not curry heat. This blend was borderline for me and I used half the pot of yogurt to tone it down. It was delicious, and a pretty good protein mix thanks to the combination of the two items. Only thing was, with the rice and peas I cooked it was more than enough for one meal, so next time I'll split the amount, and get two meals out of it, with some extra veggies on the side, or maybe puree half the amount and use it to coat a piece of chicken perhaps. In my quest for increasing my protein levels without having a stomach like a lead balloon after my meal, all things are possible. :-)

To test the sweeter options, for lunch today I took the rest of the yogurt and put it in my blender, along with 1 banana, a dozen de-stoned cherries, and the flesh and juice of 1/2 a cantaloupe melon. I whizzed it all up for a good couple of minutes, and then poured some of the mix into two lollipop moulds to try it out frozen , and poured the rest into a glass to drink. It was pretty tasty. A slight aftertaste caused by the yogurt, but it was bearable, which is high praise from a fusspot like me. :-)

I'm looking forward to trying one of the lollies tomorrow.

I was going to make the Blueberry Mango Yogurt popsicles from here:

recipes.sparkpeople.com/recipe-detai
l.asp?recipe=1097908


The cost was prohibitive though. Blueberries were very very expensive and the mango not cheap. Plus it occurred to me when looking at them that I couldn't remember how to tell if a mango is ripe. That's why I resorted to buying cherries and a melon instead. I will have to wait until my neighbour has enough blueberries on her plants to make a smoothie, and supply the mango and yogurt. Then we can share the result, because the organic greek yogurt is gluten free, which means she can enjoy it too. :-)

Hugs,
Lex xxx
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  Member Comments About This Blog Post:

SISSYFEB48 7/26/2010 12:06AM

    For anyone looking for cheap greek yogurt....make your own!
I buy skim milk yogurt (without gelatin!). I put it in a basket style coffee filter in a strainer over a bowl in the refrigerator for a couple of hours, with a paper towel or other filter on top. I end up with 3 cups of yogurt coming down to 1.5 cups. Because I do not like the taste of sour yogurt, I add some splenda to whatever fruit I am adding. Right now it is blueberries and raspberries! But apples and cinnamon is also really great!
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TERRYT55 7/23/2010 12:33PM

    Plain Greek Yogurt is my favorite.......I have it every morning for breakfast with 3-4 ounces of chopped fruit or berries, slivered almonds and an ounce of Fiber One cereal. It is crunchy, sweet and tart! YUM

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JHADZHIA 7/23/2010 12:00PM

    Good for you trying something new!!! I was wondering how that stuff is, haven't come across it yet though in my shopping, probably don't know where to look. I usually just have my yogurt as is and eat fresh fruit with it (no blender), but I do mix fruit shakes with a hand mixer. I use soy milk as a base -usually a banana, blueberries and strawberries (lots in season now so cheap). Not so adventuresome to try frozen. Too cool here most of the time to be interested in cold stuff. Mangoes are tough to know when they are ripe so I haven't bought them.
Have a fantastic Friday!
Hugs,
Linda

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CARLA-216 7/23/2010 11:55AM

    I wish Greek yogurt wasn't so expensive! I indulge though because I need the protein.

I am also a fusspot and do not like that yogurt aftertaste! I use Greek yogurt to make smoothies. I put enough frozen berries in mine that I don't even taste the yogurt. Another thing I've done is layer about 4 oz Greek yogurt, 3-4 oz flavored regular yogurt, and 1/2 cup+ frozen blueberries. Sit in fridge overnight. As the blueberries thaw, it makes a nice juice over the layers of yogurt and best of all, no yogurt aftertaste!

xoxo,
Carla emoticon

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