ZIRCADIA   49,169
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Saturday: BUSY!

Sunday, July 10, 2011

Had a GREAT day yesterday, but it was definitely packed.

In the morning was a run w/ my friend Yvonne from work - we took on a request from Rockstar Challenge head Magda and put on blue to run for SMA awareness:


There's a link about the disease as well, take a look.

Anyway - the run went well! I had to leave my friend a bit right at the end just because I felt as though if I slowed down I might stop, and she said to go ahead if I needed to - she really wasn't far behind me, but my calf was starting to feel a bit tight and "faster" - meaning upper end of easy pace range - felt better at that time. Also gave me a chance to really stretch everything out while she was on her way in.

Then when I got home, I stretched even more - did some yoga poses, did my PT exercises, all that good stuff. My hands are getting somewhat better, but they're not all the way there. Still some pain if I use them to lean on (downward dog for example).

Got cleaned up and DH and I headed to the Happy Tummy - my lunch was actually very healthy - baked falafel sandwich (the falafel was barely baked, it was more like a chickpea spread, but it was delicious -so I was happy enough), pita chips w/ "mexigreek dip" which is like black beans and chickpeas and red onions and spinach all mashed together w/ seasonings - split the dip and chips w/ hubby, even though there wasn't a ton of them.

Then there was the Rasberry Habanero Brownie - AMAZING. She basically makes the most amazing brownie cake ever (in a mini pie tin thingie?) and has her homemade habanero preserves exploding from the middle and over the top. I was thoroughly amazed and impressed and was having a total foodgasm over it. HAHAHA I tracked it as two brownies, because that's about what size it was.

We hang out w/ some peeps we like down there, my DH buys a table from a metalworks artist we LOVE: www.dropmetal.com/

I shared about that guy when I got my belt & buckle I think, anyway he made this cool table, there are no photos of it right now, and DH fell in love. We were talking what he might be able to sell it for (they were talking a certain amount), and my DH was like - well I think it's worth (what they said), but I could only afford XX - and he was like - I would TOTALLY let you have it for XX - we'll hook you up. :) So being friends with artists has benefits! Hahaha. But our deal arrangement is secret, of course - still, they sell stuff on Etsy.

Anyway - talked to the girl he shares a studio with and this other chick there about hooping and they are both going to the Hoop Jam in the park today, so now we are, too. YAY! :) I kinda want a new hoop for it, maybe I'll just re-tape my ghetto hoop w/ some cuter tape. Maybe not.

So then we come home and chill out for a while, and then it's off to play my gig at the retirement community - very classy place, it was a resident (and the drummer's mom) 's 80th Birthday Party and SO FUN to play for! :) And I got paid for it, which is a big bonus.

Came home, didn't do much, and then fell asleep. Good day.

So I was planning to count yesterday as a splurge day, but I tried to track everything anyway since my splurge wasn't extensive, and I actually (estimatedly) came within calories! by 3! haha. :D To simplify, I'm rounding up by 3 for my deficit math:

2000+952(run)-1900 = 1052

Weekly Deficit: 2887, Daily Average: 481.16

So, close to 500! However, today I'm not going to be very active, although I will be hooping in the park later... but I'm not expecting a large deficit today. Definitely not one to get me to 3500 calories for the week, but still - I'm very happy with what I have done so far! :)

  Member Comments About This Blog Post:

SKYFYRE 7/11/2011 6:50PM

    My head is spinning, what a great day!! And by the way I would totally do a less-tough ST challenge with ya!

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SWEETZMIX 7/11/2011 10:37AM

    You sound like you had a nice weekend!!

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SEEHOLZ 7/11/2011 6:46AM

    Wohoo! Sounds like a really cool day. I think it's the best that you got paid for something that is FUN for you and way to go to your hubby for negotiating that table- totally cool as well.

Keep up the momentum! You are rocking that challenge!!!

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CURVES_N_CURLS 7/10/2011 7:49PM


Takes me back to like my 3rd blog on here... What? 5 years ago? :)

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MARLIE13 7/10/2011 7:02PM

    I went to the Drop Metal site...how fascinating and cool! I've read through the SMA site before. What a great cause to run for. Those babies and kiddos are so precious.

Mmmm falafel!! Sounds like a great weekend!

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Quick note for deficit tracking:

Saturday, July 09, 2011


2000+156 (hooping) - 1963 = 193

Weekly: 1835, Daily average: 367

  Member Comments About This Blog Post:

MBSHAZZER 7/9/2011 8:31PM


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SEEHOLZ 7/9/2011 10:58AM

    Hopping made the difference yesterday--- proof that every bit matters, right? I like when I can say that at the end of the day, especially when I went out to eat or a party or something.

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MARLIE13 7/9/2011 10:51AM


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DOTTIEJANE1 7/9/2011 10:17AM


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KAIZEN7 7/9/2011 10:00AM

    Good job!

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Still trending down!

Friday, July 08, 2011

After the wedding last night - food was limited and not too bad, so I did well on the food front, attempted to track it all so I have an estimate for yesterday's intake - this morning I was at 183. Soooo - ok! haha :D

Maybe I can actually try to get 180 or below for my July Rockstar challenge! We shall see.

Yesterday's deficit tracking:

2000+520 (run) - 1781 = 739

Weekly Deficit: 1642, Daily Average: 410.5 - closer to that 500 number! :)

I have not done my PT exercises, yesterday the wedding lasted sooooooo long. I was standing around for a lot of it. I would've maybe even done them in a side room but people were in and out of there, too and I was (obviously) in a dress and everything... it was not happening. HAHA. No ST yet this week... I plan to get in some yoga stretches tonight, and at the bare minimum PT exercises + core work. I need my core to be strong to help my other stuff. I re-read an article in RW about injuries and on the PF section this Dr said when they meet someone that's been struggling for years with PF pain, usually they have a weak core.

I think this could be said to apply, I have been neglecting most ST for quite some time now, including corework - and that is primary to running!!! Lots of runners don't do much if any ST, but most at least make time for core because that has such a big impact and they are muscles that aren't naturally strengthened through running necessarily - like your leg muscles. ANYWAY.

Prayer has been happening, food tracking, lots of good things - I don't want to only focus where I'm MISSING my goals, but there are some lacking areas that I still need to work on - but hey, that's why they're GOALS!!!!!!!!!! Not a list of things I already do everyday! :D hahaha. Right?

  Member Comments About This Blog Post:

POOKASLUAGH 7/9/2011 8:18AM

    I always start feeling worse if I miss ST...

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MBSHAZZER 7/8/2011 5:01PM

    If you meet all of your goals all of the time, you did not set the bar high enough! LOL!

Sounds like a great evening at the wedding!

And, yes, ST, especially core work, is SO important for runners. I know it can be hard to do anything else if you could be running, but it's worth it to take the time.

Have a great weekend!

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SEEHOLZ 7/8/2011 4:29PM

    Great job so far Dana!

.... and I think you get a pass on the PT last night-LOL.

I agree - the key is with the core.

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NOELLIEMAE 7/8/2011 2:39PM


Keep working on it my friend! you'll make those "goals" habit in no time :)

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SWEATONCEADAY 7/8/2011 12:47PM

    you can do this girl!

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SKYFYRE 7/8/2011 12:27PM

    Good reflection, glad you aren't down on yourself, just holding yourself accountable!

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Ran today - YAY!

Thursday, July 07, 2011

4 miles, just as scheduled. Felt good - my stupid hip bruise hurt a little bit w/ the impact just travelling up to the bruised area, but it was clearly external, not joint pain or anything. Kept it at my perfect easy pace range, no problem.

Working only half day today cause I'm playing my trombone in that wedding today.

Also we're playing at the reception, so I'm not sure what my food will be like - I will be keeping track of what I eat to put it in the tracker, though! Unless it's amazing, in which case I might declare splurge meal is tonight or something. But I dunno, I always get wary of spending a splurge meal midweek when there is still a weekend coming!!! At least my DH will be there so I can consult with him on that decision (any plans for us to eat out this weekend? no? ok then!)

I didn't do any exercise yesterday other than hula hooping. I did PT stretches but not exercises, no ST. No yoga.

But today I did a couple of pyramid pose stretches and worked a forward bend for a while, so I fulfilled my yoga challenge for today, got in #2 for running days this week, tracked all my food yesterday:

2000+356 (hooping calorie estimate from Spark)-1806 = 550 deficit

Weekly deficit: 903, Daily average deficit: 301

To lose a pound a week, the average daily deficit should be 500. So we'll see! Today's run burned over 500 calories, can't remember exactly what Mr. G said, but something like that. So perhaps I will have an even larger deficit today!

This morning I weighed - 182.5! HAHA I met my 4lb loss in one day!!!!

Perhaps I yesterday was a high fluctuation and today was a low fluctuation - we shall see how this all plays out over time. I'm going to start using Physics Diet again to track daily weight for my trend line.

  Member Comments About This Blog Post:

SKYFYRE 7/7/2011 9:32PM

    I hope it (weight) only heads down from here! Woot on the deficit tracking!! Go Dana, Go!

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MBSHAZZER 7/7/2011 6:18PM

    YAY for a good run! Any run, actually!

I love that you're playing in a wedding! So neat!

I totally know what you mean about mid-week splurges. I don't like to stay on track 100% on the weekends at all, so it's hard when you splurge mid-week. Good luck!

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FLUTTER-BY)L( 7/7/2011 12:11PM

    As long as the fluctuations are moving downward life is great. Good job on the run. Enjoy playing at the wedding.

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TIAGAYEPFA 7/7/2011 12:00PM

    You're doing great! Keep up the awesome work and keep having fun! - Tia

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SEPPIESUSAN 7/7/2011 11:35AM

    Nice! Fluctuations or not, it's gotta feel good to see that drop on the scale. :)

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July ROCKSTAR Goals!

Wednesday, July 06, 2011

A Sparker I'm friends with on FB posted an offer to get in on a July Challenge, and I'm IN.

She is super mega inspiring to me, bodywise - wanna be lean and ripped like this chica - so how could I say no?

I posted my plan on FB, so now I will also post it here.

Before I get to that, though - a brief actual update.

Discovered some more owies from the fall - awful bruise on my arm near my left elbow, bruised left hip. Who notices bruises when things are bleeding? haha. My palms are driving me NUTS. My ankle feels like 95% good. Slightly stiff and weak, but not painful at all.

I decided after waking up tired and achy to just give myself one more day off from running - yesterday was actually a scheduled OFF day, today is unscheduled but it was only a 3 miler. I know from experience that missing a run here and there is okay - I might even make it up on Friday or Sunday. IF not - no biggie, moving on.

Tracked all my food yesterday - thinking of posting some deficit tracking again.

Based on determining BMR including an estimated body fat % from measurements and then comparing that to BMR from standard formula - it's about the same, so I'm gonna go just below that to make the math easier - RMR calculated is about 2044-2064, I'm going with 2000

Current weight: 186.5
Estimated BF%: 27%

Yesterday: 2000-1647 = 353

Weekly Deficit: 353, Daily average: 176.5 (counting Monday as a null day, not sure that's accurate but gotta start somewhere!)

ON to my PLAN for July!

Goal in Physical, Nutrition, Spiritual - actions to support each!

Physical: Drop 4lbs - starting weight 186.5 7/6/2011

1. Consistent Strength Training - 2x per week minimum
2. Running: 4x week, according to plan
3. Continue PT Routines - everyday!
4. Keep hula hooping MWF at work
5. Yoga EVERY DAY - even just a few stretches - part of another challenge as well.

Nutrition: Minimize the splurges!

1. Maximum of ONE Cheat meal per week.
2. Track every bit of food except the ONE cheat meal
3. Incorporate fresh fruits and veggies everyday!
4. Meet protein goals
5. Plan and prepare for meals

Spiritual: Make the things I'm missing into habits.

1. Church every Sunday - at LEAST Sacrament meeting.
2. Prayer every day.
3. Scripture study most days - 4/7 days a week minimum - at least 16 days in July!
4. Honor my body as a temple - support my other goals through this spiritual attitude.
5. Read one spiritual article per week on lds.org

So far today: I have prayed. I planned my food for the day, hardboiled some eggs this morning. Hula Hooping at lunch, tracked all food yesterday, tracked everything I could think of for today except dinner

  Member Comments About This Blog Post:

SKYFYRE 7/7/2011 9:26PM

    Fantastic goals and means to achieve!! I know you will rock the challenge!

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TRACYZABELLE 7/7/2011 8:15AM

    Sounds like a good planfor July! YOU go girl!

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HOPERY 7/6/2011 10:02PM

    So, I need to find the info on this challenge. You will rock it!

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KSIGMA1222 7/6/2011 1:34PM


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SWEETZMIX 7/6/2011 1:12PM

    You got a plan, now it's time to put it in action!!!!!!!!!!!

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SEPPIESUSAN 7/6/2011 12:38PM

    You can so do this!! But I will also just add that you don't look like you need to lose any weight at all from the pics you've been posting recently!

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MBSHAZZER 7/6/2011 12:24PM

    You are on FIRE, Dana!

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CURVES_N_CURLS 7/6/2011 11:54AM

    Miss Magda got to you!!! ;-p (Cool!)

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RDARLING 7/6/2011 10:39AM

    Super goals! I love that you set goals for your entire LIFE not just one aspect of it. That is how to ROCK IT!

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MARATHON_MOM 7/6/2011 10:26AM

    Looks like great goals! I will be posting mine in a blog later today. This ROCKSTAR challenge is going to be the "kick in the pants" that I need!

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RUNTRILAUGH 7/6/2011 10:21AM

    Great goals!
Can't wait to see how we do!

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