Wednesday, June 10, 2009
Yeah... the book I lost that I last remembered reading in bed? Was in bed. HAHAHAHAHAHA
I looked there!!!!!!! I PROMISE!!!!!!!!!! But then last night I lifted a sheet on my hubby's side of the bed and there it was. *phwew*
Anyway -- this morning I got up and headed to the Aquatic Center to meet Rowing Club members for an erg session. That was great! :D Then I did upper and lower body ST in the AC weight room -- which, btw, has a small cardio room as well!!!! If continuing rowing in the fall is something that becomes important for me, I may want to consider keeping this same little set up going. I'd have access to a treadmill if I wanted it for running purposes, and a weight room... so...? No classes. :P We'll see.
I ate an apple to start the day, then when I got home from the workout session I made a smoothie up! :)
I looked at some examples and then just experimented with a variation using the ingredients I had -- and VOILA! The Tofu Protein Strawberry Banana Smoothie was born!!! It was creamy and thick and delicious. I shared it on SP Recipes if anyone is interested. The totals were 243 cal, 4g fat, 31g carbs and 26g protein...
3oz Lite Silken Firm Tofu
1 cup Light Vanilla Soymilk (Silk)
1/2 scoop Vanilla Whey Protein Powder
1 cup frozen strawberry/banana mix.
After that I took a nap. Then I packed my lunch+snacks for work, which I'm really looking forward to.
Lunch will consist of:
1 flatout wrap with: 42g romaine, 3oz cooked chicken, 1 laughing cow cheese wedge, and some amazing salsa.
Cottage Cheese w/ Blueberries
Snacks: 1 - THE MOST AMAZING YOGURT (Stonyfield Organic Fat Free Probiotic Strawberry), 1/2 oz Blue Diamond Sea Salt Almonds
2 - 1/2 oz same almonds and a pack of salmon (2.5oz)
Before leaving for work I enjoyed my old FAVORITE - pretzel sticks w/ natural PB, and also had some popcorn.
Tonight for dinner I planned some eye of round marinated in a Spicy Ginger sauce, couscous, and Green Giant Healthy Digestion Veggies.
Also I've planned in the previously denied frozen yogurt parfait. ;)
I am LOVING the food options today, so since that's what I'm excited about right now -- I HAD to share. :) I'm over 1-2g in carbs/fat/protein with these foods, and 15cal under in my calorie range -- weird. But since the calories fit and everything is perfectly balanced I'm calling this menu plan for today a smashing success!!!!
In reviewing my detailed totals my saturated fat said 30g!!! WHAAAT?! So I looked at the details and some joker who entered the Flatout wrap has total fat of 2g, saturated fat - EIGHTEEN GRAMS. HAHAHAHAHA yeah right. So I'm actually fine in that category.
So I opted not to run today -- since I found out I'm running a 5K race this weekend and I REALLY want to PR!!!!! I'm trying to take it easy the rest of the week. I plan to run an easy 2 miler tomorrow, chill chill chill pace, and then KILL it on Saturday!!! and then easyeasy run on Sunday as well.
Tuesday, June 09, 2009
Not SO much on the workout front -- but I almost skipped my run and DIDN'T so I'm VERY happy about that. :)
Today I went to meet the Walking Study peeps -- got to see the probe and it looks very unoffensive and should not be a problem at all.
Blood sugar, fine, Blood pressure -- he had to try to take it like 5 times. Apparently I have a very hard to hear pulse??? Anyway it was eventually like... 114/78 I think? Then they weighed and measured me and...
ONLY 6'1"?!? I'm REALLY not sure if that's right though... because their scale and measuring stick were kinda weird... the measuring stick FELL OFF the scale before I got measured... ? I will have to measure at home to make sure. But oh well, if that's true, who knew? It's just an inch and one measure or the other was wrong, no biggie.
Then it was body fat time!!!!! So by the calipers I measured....
24%. ;) HEHEHEHE. So ok, apparently the parts of my body that get measured by pinching are athletic and fit, it's the other parts that need to get with the program so that my overall measurement can come down. I really do believe the accuracy of the BOD POD, because I know if she had pinched that inch in the middle of the front of my stomach above my belly button, or say the upper inner thigh instead of the front of my quad... yeah. But I guess seeing that number helped me feel better in a way -- like ok, so I guess that's why I thought my BF% would be lower, because parts of my body ARE a lot lower. Just those odd bulgey areas are bringing me down!!!
I THINK my weight was like...172ish. Which from 170 the other day after a good night sleep, for today after little sleep and TOM arriving tomorrow... I believe. UM, but I'm guessing using calculations from what I remember of her doing my kg measurement. When she weighed me using lbs... it said 160. I think she might've had the large counterbalance in the wrong spot, but I saw her try it over and over and it was the same. So either I'm remembering the kg wrong or something was wayyyy off with that scale.
But I do think the BF% was a good measure, she REALLY knew what she was doing with that equipment and we discussed my results, etc., I just think that scale was... weird.
ANYWAY -- then I went to the Aquatic Center, bought my measurement, looked for SARAHISKIDA, but I was late to meet her and she wasn't there (turns out she didn't go, but I was like... 20-30 min later to meet her so hahaha), so I just looked around and left. Went GROCERY SHOPPING and MAILED MY HRM!!!
And scheduled for today was a 5 mile run and ST??? I was just not feeling that.
I came home and put away groceries and headed straight out to do a 2 miler. I figured I could fit that in and trade my run tomorrow (which was supposed to be 2 miles) for today's 5 miler. Tomorrow I'm erging WITH rowing people at 6:30AM so I will be up and ready to run nice and early, PLENTY of time to run 5 miles.
So I got my run done, and then started cooking meat.
I cooked 2lbs of chicken and 4oz of steak (eye of round or something? it's lean). I packaged half of the chicken and all of the steak into little baggies of cut up 4ozraw/3oz cooked servings. :D I didn't have time to package the other chicken, but it's cooked as well. I AM SOOOOOOOOO SET. :) I'm sure will may use some of that chicken for dinner this week at some point, but I also stocked up on more meat that's in the freezer. WOOT.
So I am really working to get that goal of eating cleaner with my protein choices.
I also picked up a bag of frozen straberries/banana slices MIXED to use for smoothies. WOOT.
But I was so busy this morning -- little time to do ANYTHING else fitness wise than the 2 mile run, and I BOOKED IT on that run. I started out slow to warm up, but then just kept turning up the juice as I went and finished with a sprint. Average pace ended up under 11min mile, so that was nice. :)
But no HRM. :P So I'm using the mapmyrun estimate. (Which I think has historically been lower than what my HRM tells me, so I guess we're doing extra credit?)
AND TONIGHT I WILL DO LOWER BODY/ABS/BOTH ST. WILL. DO. IT. And tomorrow I'll do whatever I didn't do tonight. (And if I do both I'll do upper body tomorrow.)
OK. It's time to eat.
OH. :( I lost my book... dangit... I have no idea where it is. :( I was reading the fourth book in the Otherland series by ... Tad Williams? Something like that. Anyway it was so good and I have NO IDEA where it is. I thought I was reading it last night in bed... but now I can't find it. ?
Monday, June 08, 2009
So something I forgot to blog about (and almost forgot I was DOING until SARAHISKIDA reminded me and I checked my voicemail and had one from the study guy about me meeting TOMORROW haha), is a study being performed by this guy in the Department of Kinesiology at UA. "Influence of individual components of non-caloric sport beverages on taste and hydration during and after a one hour bout of exercise in a hot environment" is the mouthful of a title.
Tomorrow morning I go for the inital meeting to complete paperwork and do a screening. Gotta be from 19-35, BMI between 18.5 and 35, MENSTRUATE, not preggo or plannig it, blahblahblah. HAHAHA OH you cannot "Refuse to drink sport beverages or water". HAHAHA :D There are also blood pressure and blood sugar requirements.
So anyway, tomorrow I'm going to have my height and weight measured, a glucose test, blood pressure test, AND get this -- a body fat percentage measurement!!!! This will be a caliper test, so I'm intrigued to see if it's the same or different from my bod pod measurement. They say they will test at the back of the arm (ok flabby), middle of thigh (not so flabby), and immediately above the hip bone (SOOOOOO not flabby). So we'll see.
***WARNING WARNING POSSIBLE TMI***
So in addition to the planning things for your menstruation, I also JUST read the part about how during the study you will be inserting an 8cm wire of a temperature probe INTO YOUR RECTUM for each walking session. HAHAHAHAHAHAHAHA.
So basically once you're in, you walk around this path for as many laps as possible for 50-60 minutes, come back, get weighed again, then there's a one hour recovery period with a new "chilled beverage" and you get weighed again, and for all this you get paid $12 an hour.
I'm just excited to be participating in a study, but it's extra cool that it's related to fitness/hydration and that I get paid. :) HAHAHA. So I will probably post about this every now and again. :)
Monday, June 08, 2009
I have two theories as to why my eating was nutso this weekend:
Theory for possible contributing factor number one - I didn't eat enough during the week.
Theory for possible contributing factor number two - TOM is coming.
Contributing factor number three - I didn't track anything.
I could feel my inner self yesterday saying, she isn't tracking, take advantage of this moment and eat more! hahaha. OH man.
But seriously -- I was over my cal burn last week by almost 200cal BEFORE counting ANY rowing. I didn't count ANY cal burn from rowing camp, and then yesterday during the Sunday Open row I used my HRM for the first time and in an hour and 16 min, I burned 626 calories.
I think we worked harder yesterday than I have in any of the single days of rowing camp -- but that still put me in that one session WAY over my estimated calorie burn and that's not counting the contributions from those other days... so... I think my body was just like FEED ME!!!!!!!! Although the bar of chocolate I ate yesterday was certainly TOM related...
I started to have another mini bingefest this morning (SO unlike me!), and then when I was going to add one more treat to the pile and was taking a delicious frozen yogurt w/ granola on top out of the fridge I said. NO. You don't need this. And put it back. I did instead get some pepperoni thinking I could help my protein count for the day and a piece of gum to pop and END this food nonsense -- and then I tracked everything.
I'm staying within range today DARNIT!!! (Although not on fat...but my SAT fat is low enough) And I'm not adjusting my food range yet -- since I won't be rowing this week AND I won't be rowing as MUCH in the future anyway, I figured I'd wait and try to track EVERY activity as best as possible as I go along and see where I end up.
This morning I also did some upper body ST to help get my focus back on health and fitness.
I intended for today to be full body with the No More Trouble Zones DVD or at the Aquatic Center -- but I think I hyperextended my left leg a bit yesterday when lowering one of the boats into the water. I stupidly left me leg near a rigger and it pushed back over my knee as I lowered it down. OWWW. So I'm trying to take it easy on that hamstring right now cause it's feeling tender and I do NOT want a serious injury!!! The plan tomorrow is to go to the Aquatic Center and finally ACTUALLY GET MY MEMBERSHIP and then ERG and do some ST. There is a run scheduled for tomorrow as well, but what ST I do and running depends on how the leg feels as well. I'm hoping it's feeling 100% again ASAP because it really isn't that bad, I just don't want to take any chances and put myself out of commission for running because of it.
ANYWAY. I found my HRM box -- and the receipt WAS in there. YAY :D But now that means I will be without my HRM soon -- I plan to mail it off tomorrow. :( OH and the other button fell off, too. :P
My weight this morning was holding steady -- since I did the BODPOD STILL. But! I ate REALLY weird this weekend AND TOM is coming, so I plan to wait and see how it is after that. Also it's actually down from BEFORE the weekend BEFORE getting good sleep, so hopefully with all the stars aligned it's even lower. :) HAHAHA. But I'm not concerned about it dropping fast. I want to keep all the muscle I can. Just wanted to give the scale update.
I also want to really clean up my act this week with my protein sources -- pepperoni (even turkey!) and cheese (even 2%!) are not the best ever. Neither is sodium packed lunchmeat. I'm not going to cut those out 100%, but I think I'm gonna do the old grill up a ton of chicken breasts to add to stuff routine and see how that is. Also MORE eggs and egg substitute. (I like to use both -- I love regular eggs, have no problem with them, but egg substitute lets me get more protein for less calories so that's why I still like to use both.) Then dinners and other meals can be from various protein sources including the chicken sometimes, but also fish (tilapia, canned tuna, packages of salad ready salmon), extra lean ground turkey, lean ground buffalo, sirloin, whatever else. OH!!!! And get the TOFU in on the act. And make some smoothies using some tofu as well. I have 2 packages of silken tofu that have been sitting in the pantry that are just begging to be used.
But it really never fails -- the less packaged and processed I eat, the more full I can get on fewer calories. It's like magic. :)
So - here's to cleaning things up and giving myself credit for ALL the work I'm doing. :)
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