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! :)
Saturday, July 09, 2011
2000+156 (hooping) - 1963 = 193
Weekly: 1835, Daily average: 367
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?
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.
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
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