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Feeling good. :)

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

Deficit Tracking:

6/4: (1950+664) - 1557 = 1037

WAHOO!

6/2-6/4 = 1727 (1773 remaining to 3500 goal), Average/Day = 575.67

Today so far:

6/5: (1950+338) - 1062 = 1226

  
  Member Comments About This Blog Post:

BOTZZZ 6/6/2008 9:34AM

    I very much wish I had a pool to swim in daily, my MIL lives on a lake and as soon as the water temp goes up a bit I am going to attempt to swim out to a small island that is in the center of the lake, My wife who was a competitive swimmer throughout her entire childhood and into her late teens thinks I can't make it! she swam this many times as growing up on the lake gave her that chance, so its sort of a challenge for me to make it to that island :P, anyways enough about that lol, I am envious because you get to swim! sounds like you have a good game plan and are executing it as you need to. keep it up.

As Ever
Me

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JAYMATTER 6/6/2008 2:43AM

    I'm sore just from reading this! emoticon

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MARLIE13 6/5/2008 6:02PM

    You're SO making me want that cookbook! I feel bad though because I have two newer ones that I really haven't done much with. Hmmm....maybe I should set a "this many recipes tried" before I can get a new one.

PS My honey doesn't like avacado either. Breaks my heart. loL! Yay on your soreness!

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Sore feels GOOD. :D

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

YAY!

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

  
  Member Comments About This Blog Post:

MISS_BETH12 6/5/2008 11:46AM

    I LOVE that sore feeling! I recently added swimming to my routine and it's the only cardio that gives me that nice sore feeling- and all day at that! LOL You are doing great with all your exercise, keep up the great work!!!

CONGRATS!!! on the compliment! I hope someone says that to me someday too! He he!!! How awesome is that? I bet your on cloud nine for a week. I know I would be!!!!

I hope your having a wonderful day!

*Bethie*

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BOTZZZ 6/5/2008 8:24AM

    I agree that kind of sore feels not only good but I would venture to say GREAT! I am working up to running a 5k myself (I use to run a lot and thats when I was 300 lbs!) it appears that you get a lot of cardio in, thats awesome. I have been working through some of your posts lately and thought it was time to leave ya some love :)

the gain weight comment? awesome! even if it was joking :P You look great from what I can see so ya have earned it, keep it up.

As Ever
Me

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WOLFKITTY 6/5/2008 1:31AM

    New route, new routine, you set such a great example!
Congrats on the compliment, even if it was disguised as a joke.
:D

Jocelyn

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DIVINEMADNESS 6/4/2008 11:22PM

    well donnne congrats. my pants are loose too and im sooo excited. lol!!!

love running!!!

how are u estimating your deficit? is it weekly or daily???

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SHINYSILVRVOLVO 6/4/2008 9:48PM

    Well done on the workout! And what an awesome compliment! It's always nice to have people acknowledge what you've done. Good job!

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MARLIE13 6/4/2008 7:43PM

    Woohoo on the workout and what an awesome compliment. I totally know what you mean. I still kind of like the "You're wasting away to nothing." comments. But I know I'm not literally. Yay you!!!!

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CATIATM 6/4/2008 7:40PM

    What a huge compliment! Savor it - you earned it!

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Kicking off June!

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

HAH!

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!!

  
  Member Comments About This Blog Post:

MARLIE13 6/4/2008 5:38PM

    Do you know about this website? I LOVE it! I used it to figure out my plan for the gym. I do the four day split, push pull routine.

http://www.exrx.net
/Exercise.html

Oh and I'm envious of your BF%!! I'm going to take mine on Friday and see how close I can get to yours....it won't be close, but I feel some competitive motivation coming on.

PS that salad sounds divine!

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GRACEFULTURTLES 6/4/2008 11:22AM

    WOWOWOWOWOWOOW! 22.6%!! I dream of this day! Here is a website I got from one of the sparkers on Iron Maidens (excellent group for weight lifting info BTW!). Lots of info on weight lifting. A lot is for competition, but they have other good articles (like for hypermetabolic workouts as well as the red carpet body!)

www.figureathlete.com


GOOD JOB!

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BLAZEGRRL 6/3/2008 7:40PM

    Monster day tomorrow! I like your really regimented approach to deficit tracking as well as researching strength training. Plus that cookbook sounds awesome - I added it to my Amazon wishlist. Have a fab workout... when you're done I bet you'll feel amazing!
emoticon

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WOLFKITTY 6/3/2008 5:08PM

    Wow that's AWESOME!! What' your body fat goal? Do you have a set # you're striving for?

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CATIATM 6/3/2008 4:29PM

    22.6% body fat - that's wonderful! You are one hot mama, Dana!

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June Goals

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.
www.30boxes.com/widget/98125/DanaMcK
een/1650265f8a8a4d6bfe9c91641c1003d4/0/


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

CHECK!

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.

SO!

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!

  
  Member Comments About This Blog Post:

MARLIE13 6/4/2008 5:41PM

    LOVE em! But urghh...still haven't gotten to mine. Waah! But I can at least get some great ideas from you! Thanks! Your June is SO going to rock!

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SHINYSILVRVOLVO 6/3/2008 9:13AM

    Well done on May's goals! It sure helps to have a set plan. Of course, I too reserve the right to alter my plan (LOL!), but I do it far too often. I need to stick to it better

Good luck for June! Sounds like a solid plan!

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SKYFYRE 6/3/2008 3:07AM

    Hahaha! I'm with Breigh, I cracked up at the part where you reserve the right to alter you plan! this was especially funny b/c I mentally do this every time I set goals, but then I really fight the urge to alter my plan!

Oh, and sheesh! you are an exercise machine lil lady! How do you have the time?!?! I hope that this June is as sucessful as May, oh, and I got "called out" in mass once trying to scoot out early, since then I'm too chicken to leave until the last Amen! Hahaha!

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BRUIN2 6/2/2008 10:10PM

    ROFLMAO @ "Of course I reserve the right to alter my plan at any time"

You are such a hoot!

You did great in May - and I know you're going to have an awesome June!!

Are you one of those people that leaves church early? teehee... I like staying right to the end because:

a. the parking lot clears out due to all of the early leavers high-tailing it out of there
b. i really like singing, but I'm terrible at it, so I figure church is the only place I can sing without feeling self-concious
c. i kind of like seeing hubby squirm when the "announcements" at the end of mass go long.

hehehe.

Here's to a happy, successful goals!!!

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Weekend OVER!

Monday, June 02, 2008

Yesterday I did not eat WAYYYYY too much food - just way too much at once. Luckily I didn't really eat anything else that day much, but still it did not feel great.

And I made the same mistake already today -- ate wayyyyy too many calories at home this morning before even leaving the house and now I'm just so full. :P I'm postponing my lunch until later than usual just because I can't fathom eating right now.

ANYWAY!

Deficit Tracking for last week.

6/1: (1950+0) - 1638 = 312

5/26-6/1 = 4163, Average/Day = 594.714...

As for the scale, it's been showing the same lately, although everytime I weigh I'm not feeling too hot about it. It's like -- I know I'm feeling slightly bloated or something. It's been showing 172.4 ever since I lowered my ticker before. HAHAHA. But I'm not moving my ticker yet, because I'm pretty sure that later this week it'll be moving back down. :P

Did not do any excercise today, which is not really part of my "plan for June" which is not completely defined yet. I know I want to swim 3x per week, and theoretically I'm doing this Runner's Yoga Class, but that doesn't start till next week. I want to run a minimum of 2x per week and I want to do more intense strength training but I haven't defined what that will mean for this month yet. I hope to have a really good plan outlined by the end of today since I'm considering today an off day, and then get started on everything tomorrow.

Just feeling EXTRA LAZY TODAY!

  
  Member Comments About This Blog Post:

LOBO1978_2000 6/3/2008 9:45AM

    Lazy,,,I don't think I heard that come out of your mouth.

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SKYFYRE 6/3/2008 2:55AM

    Thou shalt get over the Lazy!!!
I knwo you are going to SMOKE June, you just have to put your mind to it and you will do it!

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BLUEFISH2 6/2/2008 9:11PM

    I hate that bloated feeling after I eat to much. All I'm thinking of is why, why, why did I do that. At least it takes a lot less these days. I swam a mile today.

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MARLIE13 6/2/2008 7:11PM

    Get up off yer lazy butt! lol! I know, I need to write my goals too...Briegh has her's done...I'm waiting again until you all write yours so I can copy, I guess. ;o)

I'm scared about moving my BMR up and multiplying it by 1.2 I think I'll start with 1.1 and see what the scale says? It's been tough this week with TOM. At least I'm down 2 pounds from last weeks binge-o-rama.

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