Friday, June 06, 2008
Had to get up "early" (for me early is 8:30AM since I work till 10PM usually) to make sure I could get in my run before it got too hot and whatnot.
I did my fastest time EVER today!!! Only did 2 miles, but came in at 19:59. ;) JUST under a 10min mile. I was SO PSYCHED!!!! Obviously I can't keep that pace up for too long because on my last run I was more like 10:44 min miles, but still. This makes me pretty happy.
My stomach is feeling OOKY today. I felt fine until later about an hour after my run I started feeling weiiirrrddddd.... so I ate some bread extra to what I had already eaten -- it and some chocolate I have planned in to today has my pre-dinner calories a little higher than usual, but not unmanageable.
Last night's dinner was a really good recipe from Ellie Krieger again, but.... it's just not my style. I was eating it and it was good -- but just not my thing. We have leftovers we'll eat, but I don't think I'll make it again. I'm not really a pork chops kind of girl although I kind of want to be, I've tried making them a couple of times, and this is my least favorite unfortunately. I think I don't like sage. Maybe I'm just not an herb-y person!! I wrote yesterday about how I don't like cilantro. :P I think I like basil and oregano... eh whatever. For people who like this stuff though -- it seriously was a really good recipe. Not tough to make, smelled great, tasted good... just not for me.
I STILL GIVE HER BOOK FIVE STARS! ;) hahaha.
I forgot to write down the nutrition details from the book, but I remember one serving (porkchop+slaw) was 330 calories. So I entered the calories in to my tracker to get my DEFICIT TRACKING ON!
6/5: (1950+338) - 1593 = 695
6/2-6/5 = 2422 (1078 remaining to 3500 goal), Average/Day = 605.5
So, I have 3 more days to reach my goal and one of them is tomorrow's super duper workout day. Gotta average a deficit of 359.33 for each of the next 3 days (including today) in order to reach my goal. I think I will achieve that.
Today so far -
6/6: (1950+290) - 1200 = 1040
I know dinner tonight will be a pasta dish from the Food You Crave -- Fettucine with Creamy Red Pepper Sauce. :) I'm excited. I think it'll be really good.
Tomorrow's Workout: Swim+Bike, Full Body ST
Thursday, June 05, 2008
I think I've used that title many times before, but it also applies today so DANGIT THERE IT IS.
I would first like to talk about the AMAZING meal I made last night. ;) Consider my own horn tooted. But really, all credit goes back to Ellie Krieger and her amazing cookbook. It is SO on my amazon.com wishlists. The recipe was Steak Tacos w/ Cucumber Avocado Salsa. I am a HUGE avocado fiend, and I love cucumbers, and well.. MEAT. Her recipes are simple, but delicious... I'm such a fan! This was some top sirloin (pricey, but delicious), rubbed with what was SUPPOSED to be cinnamon, cayenne pepper, garlic, and CHILI POWDER, but we didn't have any chili powder (oops we're out), so instead I used cumin and Mrs. Dash Chipotle. :D haha. But anyway, cooked that on the stovetop in a nonstick skillet. let rest, then slice thin. Warm little 6" corn tortillas. The salsa is made from avocado, cucumber, red onion, jalapenos, and lime juice. Also supposed to contain chopped cilantro but to be honest, I'm not that big a fan of cilantro and didn't feel like buying any, so I left that out. Salt to taste.
SO FREAKING GOOD EVERYONE!
And my DH does not like avocados so while he did TRY some of the salsa, he didn't enjoy it and so I get to eat leftovers today. HURRAH! :D
Two of the tacos with a serving of the salsa comes to about 414 calories, the salsa alone is roughly 117 cal per serving according to my calculations. I think her calculations say 410 for two tacos and 111 for 1/3 cup salsa, but close enough.
END FOOD DISCUSSION!
So, my workout this morning was good. It was a bit short, but I got done what I intended to. Lower Body ST -- about 18min, 15min of actual action. Swimming -- 20min, I'm counting about 15 of that as swimming.
NOW! :D I finished all but 2-3 lengths of the pool without any midway stops! WOOHOO!!! :D Still stopping at the end, but tried to wait less. I kind of alternated between a short rest and a longer rest depending on how I was feeling as well. The few times I stopped short of one length I was at least 75% down. I am very pleased with this progress! :D
Also, my arms are SO SORE from the combination of yesterday's upper body training and today's swimming. YOWZA! :D It feels GREAT. I can't wait to start seeing some results in my arms.
Tomorrow's workout plan is for a run ONLY. I am definitely looking forward to this as a lighter day for this week. :) Then Saturday is SWIM+BIKE+FULLBODY ST! KICK! BUTT!!! :D
6/4: (1950+664) - 1557 = 1037
6/2-6/4 = 1727 (1773 remaining to 3500 goal), Average/Day = 575.67
Today so far:
6/5: (1950+338) - 1062 = 1226
Wednesday, June 04, 2008
WOW, it's been a while since I had that nice sore feeling and it is HERE in FULL FORCE, ladies and gents!!! HAHAHA.
My lower body is quite sore.
This morning's workout was AWESOME. I think I am going to aim for what a couple of sites I've read today have mentioned and do ST before cardio if I can. It may not be feasible for the running because I have to run so early to avoid the heat, but I'm going to attempt this strategy. It also seems that about 5-6 moves per muscle group is a good number. Although I did only 4 core moves today, I'm feeling pretty pleased.
Did 25min bike, 36:44 run (3.42 miles), and then my ST! WOOHOO!!
This was a new route for me today, relatively flat but with some long slight inclines and then a more aggressive incline right at the end. It was pretty though, took me around campus. I should run around people that are walking more often -- makes me feel fast. HAHAHA ;)
I ate something new this morning -- an instant oatmeal packet from Quaker Simple Harvest style, mixed uncooked with an Activia Light. It was very good! I think I will be trying this again.
Deficit Tracking!!! :D
6/3: (1950+438) - 1757 = 631
Today so far:
6/4: (1950+664) - 962 = 1652
WOW! Well, I tried to end up a little lower after lunch and dinner than I have been recently since I've been on the high side of my range, this way I have a bit more freedom when it comes to dinner. So I do plan on EATING at least probably 550-700 calories tonight.
OH!!! SOMETHING ELSE!!!!!!!!!!! Someone actually said I "need to gain some weight" today. Granted, it was obviously kind of a joke, and I'm like 99% sure it was because my pants were almost falling off.... but still!!! ??? It's kind of weird. I was like, no I just need to buy some new pants. And he was like, just do what I do and gain some weight! It's easier! :P (One of my bosses.) Can you imagine? Someone telling MEEEEEEEEEEE to GAIN weight????? Ok, maybe you folks out there who didn't know me my entire overweight life might be able to imagine it but for me it was very weird! HAHAHA :D
Tomorrow's Workout Plan: Lower Body ST+Swim
Tuesday, June 03, 2008
So, I headed to the gym today for my first gym based, decided what to do on my own, split training strength workout.
I did alternating lunges, squats w/ dumbells, wide leg wall sits with calf raises, Leg extensions and glute presses.
Not sure how much to do when I'm focusing on one muscle group, will research more.
Then I did 25 minutes in the pool, counting 20 of that as swimming. :) Did probaby half of the lengths without stopping, and most of the others were like at least 75% without stopping. So WOOHOO on that!
I'm going to estimate a calorie burn for ST using Gripiron.com -- need to start tracking the duration of time spent doing the various excercises because this alters the calorie burn in that tracker.
Yesterday I ate extra food last night without tracking, just mentally guess where I was and where it would get me and of course it got me... OVER. For the first time in quite a while I went over without knowing it and not on a cheat meal. :P I was about 70 cal over my ranges, but still have a tiny deficit.
6/2: (1950+0) -1891 = 59
Today so far...
6/3: (1950+438) - 1180 = 1208
Want to keep it lighter tonight since I ate so much last night.
Last night's recipe was another from "The Food You Crave" and it was SO GOOD.
It was a pasta salad type dish made with whole wheat rotini, chopped baby spinach, chopped red onions, chopped walnuts (toasted in a skillet), feta cheese, and a vinaigrette dressing made with red wine vinegar, olive oil, dijon mustard, and salt+pepper.
I was in heaven! HAHAHA :D Will definitely need to make this again! My DH even liked it. :) And it was SUPER simple to make.
Tomorrow's workout is going to be KICK BUTT!!!!!!!!!!!!!!
Gonna get up early so I can run before it gets hot, right after I do some biking and then it's super strength training time -- tomorrow is scheduled to be core and upper body.
Probably could have done core today to keep tomorrow lighter, but I'll be alright. ;) I'm actually kinda looking forward to having a more intense day after a break and all this EATING. :P
I've also already breached my protein minimum for the day (including my lunch).
MAN! My arms were not feeling it from swimming earlier but they are feeling it now! WOOHOO! :D
EDITED TO ADD: I FORGOT!!! Updated my weight loss ticker, but most importantly -- Body fat % is DOWN since last measured -- 22.6%! :D WOOHOO!!
Monday, June 02, 2008
Swim 3x a week -- Plan is to do this on Mon, Wed, Fri/Sat/Sun on most weeks (this first week will be different but I don't have Runner's Yoga yet).
Bike minimum 2x a week -- Once combined with a swim day and once combined with a run day for variety.
Run minimum 2x a week, 3x when possible -- Will be doing Runner's Yoga class 2x a week starting next week, Tues + Thurs.
Strength Training -- Split Training -- will see exactly how the rest of the month will be planned once I see how Runner's Yoga goes. This is supposed to incorporate Core strengthening moves. I want to really up the intensity of the time spent Strength Training, so I want to be doing it more often and focusing on certain areas. We'll see. I've tried this before, but without using all the tools available to me at the gym. My new workout schedule will get me to the gym more often, so I should have no problem using the equipment.
Going to map out my potential workouts on a calendar somewhere...
OK! I HAVE A PLAN! That link is to my 30boxes calendar. (www.30boxes.com)
Anyway. Of course I reserve the right to alter my plan at any time, but at least I've got something laid out now to make the most of my options and it actually leaves Sunday Open, but some of my Saturday workouts may be shifted to Sunday depending on working Saturdays and other things like that.
I am going to plan out some specific moves/machines I want to utilize when doing my different Strength Training blocks, but for now mapping out when to do what is good for me. Tomorrow will be Lower Body. I plan to use some machines! And do some lunges with dumbells, but nothing compound since I intend to do Upper Body ST on the next day this week.
I feel good that I have a plan now.
Now I want to look at my May Goals and evaluate how I did! :D
1. Swim at LEAST 2 times a week, bike 2 times a week, run 2 times a week.
DONE!!! I am not counting against myself for the week I was sick. :) I later amended this to incorporate my final goal and Shred 2x a week. DONE.
2. Swim the length of the pool properly without stopping. If I achieve this goal before the end of May, work towards one full lap.
I ACHIEVED THE FIRST PART OF THIS GOAL!!! And I re-evaluated the second part to be more full lengths instead of focusing on a trip down and back.
3. Restrict to one cheat MEAL per week. Track all calories each day IN SPARKS. Even if it means entering dinner the next day at work -- calories will be TRACKED. Ensure ratios of carbs/fat/protein in good balance.
Did not track all calories for part of May -- including sick week but it started before I got sick. Now AFTER sick week I did a VERY good job tracking all calories -- even estimating when I had "cheat meals". I definitely had more than one cheat meal when I visited my family that weekend, but other than that week I did not cheat more than one meal per week, and I did better tracking toward the end of the month and looking at my ratios.
4. Increase my time spent each time I run and bike incrementally by 10% each week. (At least.) This means making the time and commitment to giving myself enough time at the gym to do this.
OK -- did increase some time spent running and biking, did that longer distance once, but didn't do any math on it and didn't increase consistently. But I did make more commitment to spend enough time to get these things done -- so kinda half done on this.
5. Do the 30 Day Shred! :D
So, eh, overall I did ok on my May Goals, I'm happy I was able to achieve my times per week on excercise excluding sick week, a bit disappointed with overindulging on some food, but overall happy.
To recap June's Goals.
1. Excercise - MINIMUM - Run x 2, Bike x 2, Swim x 3, ST x 4 (will be more like 5 on most weeks due to split training)
Pair swim+bike and run+bike each week.
Swimming - Finish more complete lengths of the pool. Improve breathing to left side. Work on ultimately completing 1 full lap (out and back).
Add additional run on weekend when possible.
2. Food - TRACK EVERYTHING! One cheat meal per week, estimate cheat meal in tracker to best ability.
3. Deficit tracking - 1lb deficit each week.
4. Spiritual - Visit Temple 1 x each month, Church every Sunday. DON'T LEAVE EARLY OR SKIP UNLESS NECESSARY!
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