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Plan for this week

Monday, April 21, 2014

Busy week at our house but the PLAN is to do all my fresh fruit/veggie shopping tomorrow between shifts because my mother is coming over for a playdate with Roo.

Tonight we dined on the leftover roast beef that I made in the crockpot yesterday. My mission this week is/was to make two meals in the crockpot. So far, so good.
Tomorrow and Wednesday are run nights. Dinner usually consists of pb&j on the go but, maybe, I'll attempt to have a healthy steamed meal using my new Epicure steamer. Pretty cool little kitchen gadget. (Tuesday is also a hot yoga night so I'll need lots of energy to do a double workout)
Thursday evening, hmmm, you know when you KNOW you have something to do/planned but you can't remember what it is? And you didn't put it in your phone calendar? Well, that's what Thursday is right now. Grr. I *would* like to go to BodyPump but I can't commit to that until I figure out what I've forgotten.
Friday is a short day on the bus so I'm going to make sure we have a good dinner before I go to yoga.
Saturday!! This is the part that I'm excited for. We're doing the Climb for Wilderness. It's an event that happens every year that benefits the Alberta Wilderness Association. They open the Calgary Tower stairs (802 of them) and people get to walk them to the viewing deck.

Busy, busy but FUN!!

ETA: I set my alarm for 10:10 p.m. so I "remember" to get ready for bed at a decent time. I figure it'll even give me some reading time before I drift off to sleep at 10:30. Hope it works.

  Member Comments About This Blog Post:

TWNOMWE 4/23/2014 3:30PM

    I love the slow cooker. I made roast beef for Easter Sunday and is going to work on beans tomorrow.
I like your list.

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CASSIOEPIA 4/22/2014 9:38PM

    I'm setting my alarm for bed this week too!

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BE-THE-CHANGE 4/22/2014 8:07AM

    I hope you remember Thursday in time - I hate when that happens!

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CWF - week of April 20 through 26

Sunday, April 20, 2014

My Kick Clutter list for last week (progress) and for the upcoming week:

Last week, my list consisted of:
Sunday, I will wash my workout clothes and grocery shop. emoticon
Monday, I will clean off the top of the hutch and microwave. - emoticon
Tuesday, I will ensure that I have everything ready for running and yoga BEFORE I leave for my p.m. run. emoticon
Wednesday, I will write my clinic email. emoticon
Thursday, I will clean the downstairs bathroom. emoticon
Friday, I will clean the upstairs bathroom. emoticon
Saturday, I will clean out the linen closet. emoticon

All in all, not a bad week.

This week - (04/20-04/26)
Sunday, I will clean off the hutch and microwave.
Monday, I will clean the litter box
Tuesday, I will ensure that I have everything ready for running and yoga BEFORE I leave for my p.m. bus shift/run.
Wednesday, I will write my clinic email.
Thursday, I will pack up and put away my winter gear. (though I'll probably regret that)
Friday, I will put dinner into the crockpot between bus runs.
Saturday, I will declutter the kitchen (top of the fridge, cupboards, etc)

emoticon My measure for the week of April 13 through 19

emoticon Weight - my ticker should NOT read above my goal weight. I must fix this. emoticon I lost a pound and a half.
emoticon CICO - I am aiming for a weekly goal of -1000. - THIS DID NOT HAPPEN.

Classes that I've signed up for: (I don't think I'll change these for now as they're all part of my natural week)
Good Nutrition Basics
Bikes, Hikes & other forms of cardio
Runners Club
Strength Training
Book Club
Kick Clutter to the Curb

emoticon My measure for the week of April 20 through 26

emoticon Weight
emoticon 10 miles

  Member Comments About This Blog Post:

ADAGIO_CON_BRIO 4/21/2014 3:55PM

    emoticon emoticon
I am sure that somebody loves the cleaning of the litter box!!

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BE-THE-CHANGE 4/21/2014 10:58AM


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CHEPRBYTHEDOZN 4/20/2014 10:41PM

    emoticon emoticon

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GIELLIOT 4/20/2014 10:23PM

    Fantastic! You'll rock this next week, too. Way to go!

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RUNNINGWILD 4/20/2014 5:15PM


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CASSIOEPIA 4/20/2014 4:53PM

    It was a great week, eh?

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Protein... *sigh*

Tuesday, April 15, 2014

Since I've discovered that my protein intake is often on the low end, as is my iron, this morning I decided to start adding protein powder back into my plan. I picked "Kaizen Natural Isolate" in Vanilla Bean flavour. What does this have to do with book club, you're asking.... well, I had to do a little post-purchase research: Protein should provide 10-35% of total calories. Too much protein is not good: "very little research regarding disease risks associated with a high protein diet, researchers do notice a correlation between long-term high-protein intake and diseases such as osteoporosis, renal stones, kidney disease, cancer, heart disease and obesity."

Here's the link to the Spark article in case you want to read it. It's actually one of those good news/bad news/fine line issues... I guess if I just follow the program and don't overdo it, I'll be fine.

and then, because I started to worry that I was screwing everything else up, too, I read this one: Healthy Carb, Fat and Protein Ranges

You'd think after 8 years I'd have this down...

ETA: one more from Team Beachbody - Which Is Better for Losing Weight: Diet or Exercise?"

  Member Comments About This Blog Post:

BOBBYD31 4/19/2014 10:29PM

    still best to eat lean meats.... skip the whey powder. but glad you know the weakness and how to correct it. it amazes me how much we forget once we learned it, life is always a review

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It is a very complicated process to get what works for YOU just right.

When I coached a marathon walking team the second week MANY showed up in MY shoes. They all wanted to know what potion I carried/drank/ate to get through the marathons and half marathons.

I told them all the time that it ALL combines to make INDIVIDUAL success and it takes six months not just to get the mileage under their belts but to know what socks, clothing, shoes, food and even what works best for them POST workout.

Lots of trial and error for sure.

There is a wealth of knowledge on the Beachbody site. I LOVE their mission to end the trend of obesity and wholeheartedly support them!

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AMARILYNH 4/16/2014 6:32AM

    I agree with the Beachbody article - it definitely takes both! I've heard the statistic that weight loss is 80% nutrition and 20% exercise and my body's reactions seems to agree with that statistic. The nutrition part is (to me) the hardest to get a handle on because our bodies are not 'one size fits all' in terms of nutrition!

I've recently (since January) been more or less following 'The Plan' and have learned my body has an inflammatory response to oatmeal - NOT wheat, but oatmeal! I was eating it almost every day, thinking it was so healthy for me. But I've found its WORTH the research it takes to learn what YOUR body needs. I'm 66 years old and healthier than I have been in over 40 years!! Thanks for sharing those articles!!

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PKCTTS 4/15/2014 7:40PM

    Penny - I just buy my health food store's plain whey protein and put it in everything from smoothies to muffins. Lots cheaper, fewer additives.

Thanks for the articles. I especially liked the Beachbody one.

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CWF - week of April 13 through 19

Saturday, April 12, 2014

emoticon My measure for the week of April 13 through 19

emoticon Weight - my ticker should NOT read above my goal weight. I must fix this.
emoticon CICO - I am aiming for a weekly goal of -1000.

Classes that I've signed up for:
Good Nutrition Basics
Bikes, Hikes & other forms of cardio
Runners Club
Strength Training
Book Club
Kick Clutter to the Curb

  Member Comments About This Blog Post:

LMB-ESQ 4/13/2014 3:12PM

    Hmmm.... I may do that too. And link to it in my cabin tracking thread

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GLASSART43 4/12/2014 11:37PM

    Good idea to keep a separate record in a blog - I think I'll steal it! emoticon

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Week plan STRONG plan

Monday, April 07, 2014

Waiting for Logan to text before taking Roo and Hughy for a walk. (Part of my plan for the week)

I also plan to have (daily):
64 ounces of water
5 freggies
6+ hours of sleep
I will:
Do yoga 3 times
Go to BodyPump on Monday and Saturday.
Go to orangetheory on Thursday.
Run Tuesday, Wednesday and Sunday.
Walk M, W & F with Roo and Hughy.
Oatmeal and fruit for breakfast OR a homemade egg and cheese breakfast sandwich.
No coffee after breakfast.
Salads for lunch. With soup or a half sandwich.
Dinners are light because I have a lot of activity in the evening. Paul usually cooks so I'll be watching portions here.

Totally doable.

  Member Comments About This Blog Post:

CASSIOEPIA 4/7/2014 11:39PM

    I like your play on words - week and strong!

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JO88BAKO 4/7/2014 10:18PM

    Great plan!! You CAN do it!!

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FANCYSIMAGES 4/7/2014 4:43PM


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